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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.91 g
Fats:
2.22 g
Carbs:
68.63 g
Water:
10.75 g
Other:
2.49 g
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
Saturated fat:
Sat. Fat
0.269 g
Monounsaturated fat:
Mono. Fat
0.284 g
Polyunsaturated fat:
Poly. Fat
1.046 g
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 6.062mg | 3.012mg | 133% |
| Selenium | 18µg | 89.4µg | 130% |
| Fiber | 23.8g | 95% | |
| Iron | 4.97mg | 3.52mg | 18% |
| Vitamin E | 2.73mg | 18% | |
| Vitamin B3 | 4.27mg | 6.738mg | 15% |
| Vitamin B5 | 1.456mg | 0.935mg | 10% |
| Vitamin B2 | 0.251mg | 0.121mg | 10% |
| Vitamin B1 | 0.316mg | 0.419mg | 9% |
| Potassium | 717mg | 431mg | 8% |
| Zinc | 5.04mg | 4.16mg | 8% |
| Choline | 30.4mg | 6% | |
| Vitamin K | 5.9µg | 5% | |
| Magnesium | 160mg | 144mg | 4% |
| Protein | 15.91g | 13.68g | 4% |
| Folate | 33µg | 43µg | 3% |
| Vitamin B6 | 0.443mg | 0.419mg | 2% |
| Saturated fat | 0.269g | 0.454g | 1% |
| Calories | 325kcal | 339kcal | 1% |
| Phosphorus | 499mg | 508mg | 1% |
| Copper | 0.56mg | 0.553mg | 1% |
| Carbs | 68.63g | 71.13g | 1% |
| Fats | 2.22g | 2.47g | 0% |
| Net carbs | 44.83g | 71.13g | N/A |
| Calcium | 37mg | 34mg | 0% |
| Sugar | 2.31g | N/A | |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Monounsaturated fat | 0.284g | 0.344g | 0% |
| Polyunsaturated fat | 1.046g | 0.978g | 0% |
| Tryptophan | 0.18mg | 0.176mg | 0% |
| Threonine | 0.49mg | 0.366mg | 0% |
| Isoleucine | 0.353mg | 0.533mg | 0% |
| Leucine | 0.857mg | 0.934mg | 0% |
| Lysine | 0.338mg | 0.303mg | 0% |
| Methionine | 0.199mg | 0.221mg | 0% |
| Phenylalanine | 0.646mg | 0.681mg | 0% |
| Valine | 0.498mg | 0.594mg | 0% |
| Histidine | 0.233mg | 0.322mg | 0% |
| Fructose | 0.23g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
34%
Minerals Daily Need Coverage Score
180%
168%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 2.31g)
Which food is lower in Saturated fat?
Rye flour, dark is lower in Saturated fat (difference - 0.185g)
Which food is lower in glycemic index?
Rye flour, dark is lower in glycemic index (difference - 50)
Which food is cheaper?
Rye flour, dark is cheaper (difference - $0.4)
Which food is richer in minerals?
Rye flour, dark is relatively richer in minerals
Which food is richer in vitamins?
Rye flour, dark is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)