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  6. Rye flour, dark vs. Wheat

Rye flour, dark vs. Wheat — In-Depth Nutrition Comparison

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How are rye flour, dark and wheat different?

  • Rye flour, dark is higher in manganese, iron, vitamin B5, vitamin B2, potassium, and zinc; however, wheat is richer in selenium, vitamin B3, and vitamin B1.
  • Daily need coverage for manganese for rye flour, dark is 133% higher.
  • Rye flour, dark contains 2 times more Vitamin B2 than wheat . While rye flour, dark contains 0.251mg of Vitamin B2, wheat contains only 0.121mg.

Rye flour, dark and Wheat, durum are the varieties used in this article.

Infographic

Rye flour, dark vs Wheat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 11% 63% 186% 187% 137% 214% 0.26% 791% 98%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more PotassiumPotassium +66.4%
Contains more IronIron +41.2%
Contains more ZincZinc +21.2%
Contains more ManganeseManganese +101.3%
Contains more SeleniumSelenium +396.7%
~equal in Magnesium ~144mg
~equal in Calcium ~34mg
~equal in Copper ~0.553mg
~equal in Phosphorus ~508mg
~equal in Sodium ~2mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.66% 55% 0% 79% 58% 80% 87% 102% 0% 15% 25% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +107.4%
Contains more Vitamin B5Vitamin B5 +55.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +32.6%
Contains more Vitamin B3Vitamin B3 +57.8%
Contains more FolateFolate +30.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.419mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 2% 69% 11% 2%
Protein: 15.91 g
Fats: 2.22 g
Carbs: 68.63 g
Water: 10.75 g
Other: 2.49 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +16.3%
Contains more OtherOther +39.9%
Contains more FatsFats +11.3%
~equal in Carbs ~71.13g
~equal in Water ~10.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 18% 65%
Saturated Fat: Sat. Fat 0.269 g
Monounsaturated Fat: Mono. Fat 0.284 g
Polyunsaturated fat: Poly. Fat 1.046 g
26% 19% 55%
Saturated Fat: Sat. Fat 0.454 g
Monounsaturated Fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated Fat -40.7%
Contains more Mono. FatMonounsaturated Fat +21.1%
~equal in Polyunsaturated fat ~0.978g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye flour, dark Wheat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Rye flour, dark Wheat Opinion
Calories 325kcal 339kcal Wheat
Protein 15.91g 13.68g Rye flour, dark
Fats 2.22g 2.47g Wheat
Net carbs 44.83g 71.13g Wheat
Carbs 68.63g 71.13g Wheat
Magnesium 160mg 144mg Rye flour, dark
Calcium 37mg 34mg Rye flour, dark
Potassium 717mg 431mg Rye flour, dark
Iron 4.97mg 3.52mg Rye flour, dark
Sugar 2.31g Wheat
Fiber 23.8g Rye flour, dark
Copper 0.56mg 0.553mg Rye flour, dark
Zinc 5.04mg 4.16mg Rye flour, dark
Phosphorus 499mg 508mg Wheat
Sodium 2mg 2mg
Vitamin A 11IU 0IU Rye flour, dark
Vitamin A 1µg 0µg Rye flour, dark
Vitamin E 2.73mg Rye flour, dark
Manganese 6.062mg 3.012mg Rye flour, dark
Selenium 18µg 89.4µg Wheat
Vitamin B1 0.316mg 0.419mg Wheat
Vitamin B2 0.251mg 0.121mg Rye flour, dark
Vitamin B3 4.27mg 6.738mg Wheat
Vitamin B5 1.456mg 0.935mg Rye flour, dark
Vitamin B6 0.443mg 0.419mg Rye flour, dark
Vitamin K 5.9µg Rye flour, dark
Folate 33µg 43µg Wheat
Choline 30.4mg Rye flour, dark
Saturated Fat 0.269g 0.454g Rye flour, dark
Monounsaturated Fat 0.284g 0.344g Wheat
Polyunsaturated fat 1.046g 0.978g Rye flour, dark
Tryptophan 0.18mg 0.176mg Rye flour, dark
Threonine 0.49mg 0.366mg Rye flour, dark
Isoleucine 0.353mg 0.533mg Wheat
Leucine 0.857mg 0.934mg Wheat
Lysine 0.338mg 0.303mg Rye flour, dark
Methionine 0.199mg 0.221mg Wheat
Phenylalanine 0.646mg 0.681mg Wheat
Valine 0.498mg 0.594mg Wheat
Histidine 0.233mg 0.322mg Wheat
Fructose 0.23g Rye flour, dark

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye flour, dark Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
40%
Rye flour, dark
34%
Wheat
Minerals Daily Need Coverage Score
180%
Rye flour, dark
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.31g)
Which food is lower in Saturated Fat?
Rye flour, dark
Rye flour, dark is lower in Saturated Fat (difference - 0.185g)
Which food is lower in glycemic index?
Rye flour, dark
Rye flour, dark is lower in glycemic index (difference - 50)
Which food is cheaper?
Rye flour, dark
Rye flour, dark is cheaper (difference - $0.4)
Which food is richer in minerals?
Rye flour, dark
Rye flour, dark is relatively richer in minerals
Which food is richer in vitamins?
Rye flour, dark
Rye flour, dark is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rye flour, dark - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168885/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.