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  6. Rye flour, dark vs. Flour

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 from 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% 0.66% 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

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%

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 Flour
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye flour, dark Flour Opinion
Calories 325kcal 364kcal Flour
Protein 15.91g 10.33g Rye flour, dark
Fats 2.22g 0.98g Rye flour, dark
Net carbs 44.83g 73.61g Flour
Carbs 68.63g 76.31g Flour
Magnesium 160mg 22mg Rye flour, dark
Calcium 37mg 15mg Rye flour, dark
Potassium 717mg 107mg Rye flour, dark
Iron 4.97mg 4.64mg Rye flour, dark
Sugar 2.31g 0.27g Flour
Fiber 23.8g 2.7g Rye flour, dark
Copper 0.56mg 0.144mg Rye flour, dark
Zinc 5.04mg 0.7mg Rye flour, dark
Phosphorus 499mg 108mg Rye flour, dark
Sodium 2mg 2mg
Vitamin A 11IU 0IU Rye flour, dark
Vitamin A 1µg 0µg Rye flour, dark
Vitamin E 2.73mg 0.06mg Rye flour, dark
Manganese 6.062mg 0.682mg Rye flour, dark
Selenium 18µg 33.9µg Flour
Vitamin B1 0.316mg 0.785mg Flour
Vitamin B2 0.251mg 0.494mg Flour
Vitamin B3 4.27mg 5.904mg Flour
Vitamin B5 1.456mg 0.438mg Rye flour, dark
Vitamin B6 0.443mg 0.044mg Rye flour, dark
Vitamin K 5.9µg 0.3µg Rye flour, dark
Folate 33µg 183µg Flour
Choline 30.4mg 10.4mg Rye flour, dark
Saturated Fat 0.269g 0.155g Flour
Monounsaturated Fat 0.284g 0.087g Rye flour, dark
Polyunsaturated fat 1.046g 0.413g Rye flour, dark
Tryptophan 0.18mg 0.127mg Rye flour, dark
Threonine 0.49mg 0.281mg Rye flour, dark
Isoleucine 0.353mg 0.357mg Flour
Leucine 0.857mg 0.71mg Rye flour, dark
Lysine 0.338mg 0.228mg Rye flour, dark
Methionine 0.199mg 0.183mg Rye flour, dark
Phenylalanine 0.646mg 0.52mg Rye flour, dark
Valine 0.498mg 0.415mg Rye flour, dark
Histidine 0.233mg 0.23mg Rye flour, dark
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 Flour
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
46%
Flour
Minerals Daily Need Coverage Score
180%
Rye flour, dark
59%
Flour

Comparison summary

Which food is lower in glycemic index?
Rye flour, dark
Rye flour, dark is lower in glycemic index (difference - 72)
Which food is cheaper?
Rye flour, dark
Rye flour, dark is cheaper (difference - $1)
Which food is richer in minerals?
Rye flour, dark
Rye flour, dark is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.04g)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.114g)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.