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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, zinc, and protein; 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
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 55% 79% 58% 80% 87% 102% 0% 15% 25%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
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 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

All nutrients comparison - raw data values

Nutrient Rye flour, dark Wheat 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 B2 0.251mg 0.121mg 10%
Vitamin B5 1.456mg 0.935mg 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%
Protein 15.91g 13.68g 4%
Magnesium 160mg 144mg 4%
Folate 33µg 43µg 3%
Vitamin B6 0.443mg 0.419mg 2%
Calories 325kcal 339kcal 1%
Carbs 68.63g 71.13g 1%
Copper 0.56mg 0.553mg 1%
Phosphorus 499mg 508mg 1%
Saturated fat 0.269g 0.454g 1%
Protein per 100 calories 4.9g 4g N/A
Calories per 10 g protein 204kcal 248kcal N/A
Weight per 100 calories 31g 29g N/A
Fats 2.22g 2.47g 0%
Unsaturated / Saturated Fat ratio 4.9 2.9 N/A
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%

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 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

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.