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

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The main differences between rye flour, dark and flour

  • Rye flour, dark has more manganese, fiber, phosphorus, copper, zinc, magnesium, and vitamin B6; however, flour has more vitamin B1, folate, and selenium.
  • Daily need coverage for manganese for rye flour, dark is 234% higher.
  • Flour has 10 times less vitamin B6 than rye flour, dark. Rye flour, dark has 0.443mg of vitamin B6, while flour has 0.044mg.

Food types used in this article are Rye flour, dark and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Rye flour, dark vs Flour 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%
Flour
Flour
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +627.3%
Contains more CalciumCalcium +146.7%
Contains more PotassiumPotassium +570.1%
Contains more CopperCopper +288.9%
Contains more ZincZinc +620%
Contains more PhosphorusPhosphorus +362%
Contains more ManganeseManganese +788.9%
Contains more SeleniumSelenium +88.3%
~equal in Iron ~4.64mg
~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% 0.33% 55% 0% 79% 58% 80% 87% 102% 0% 15% 25% 17%
Flour
Flour
4
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4450%
Contains more Vitamin B5Vitamin B5 +232.4%
Contains more Vitamin B6Vitamin B6 +906.8%
Contains more Vitamin KVitamin K +1866.7%
Contains more CholineCholine +192.3%
Contains more Vitamin B1Vitamin B1 +148.4%
Contains more Vitamin B2Vitamin B2 +96.8%
Contains more Vitamin B3Vitamin B3 +38.3%
Contains more FolateFolate +454.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye flour, dark Flour DV% diff.
Manganese 6.062mg 0.682mg 234%
Fiber 23.8g 2.7g 84%
Phosphorus 499mg 108mg 56%
Copper 0.56mg 0.144mg 46%
Vitamin B1 0.316mg 0.785mg 39%
Zinc 5.04mg 0.7mg 39%
Folate 33µg 183µg 38%
Magnesium 160mg 22mg 33%
Vitamin B6 0.443mg 0.044mg 31%
Selenium 18µg 33.9µg 29%
Vitamin B5 1.456mg 0.438mg 20%
Vitamin B2 0.251mg 0.494mg 19%
Potassium 717mg 107mg 18%
Vitamin E 2.73mg 0.06mg 18%
Protein 15.91g 10.33g 11%
Vitamin B3 4.27mg 5.904mg 10%
Vitamin K 5.9µg 0.3µg 5%
Iron 4.97mg 4.64mg 4%
Choline 30.4mg 10.4mg 4%
Polyunsaturated fat 1.046g 0.413g 4%
Carbs 68.63g 76.31g 3%
Calories 325kcal 364kcal 2%
Calcium 37mg 15mg 2%
Fats 2.22g 0.98g 2%
Saturated fat 0.269g 0.155g 1%
Net carbs 44.83g 73.61g N/A
Sugar 2.31g 0.27g N/A
Sodium 2mg 2mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.284g 0.087g 0%
Tryptophan 0.18mg 0.127mg 0%
Threonine 0.49mg 0.281mg 0%
Isoleucine 0.353mg 0.357mg 0%
Leucine 0.857mg 0.71mg 0%
Lysine 0.338mg 0.228mg 0%
Methionine 0.199mg 0.183mg 0%
Phenylalanine 0.646mg 0.52mg 0%
Valine 0.498mg 0.415mg 0%
Histidine 0.233mg 0.23mg 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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +54%
Contains more FatsFats +126.5%
Contains more OtherOther +441.3%
Contains more CarbsCarbs +11.2%
Contains more WaterWater +10.9%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +226.4%
Contains more Poly. FatPolyunsaturated fat +153.3%
Contains less Sat. FatSaturated fat -42.4%

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.