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

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Differences between rye flour, light and wheat

  • Rye flour, light contains less selenium, manganese, phosphorus, copper, vitamin B3, iron, magnesium, zinc, vitamin B6, and vitamin B1 than wheat .
  • Wheat 's daily need coverage for selenium is 131% higher.

The food types used in this comparison are Rye flour, light and Wheat, durum.

Infographic

Rye flour, light 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 23% 3.9% 20% 34% 71% 36% 56% 0.26% 152% 96%
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 MagnesiumMagnesium +350%
Contains more CalciumCalcium +161.5%
Contains more PotassiumPotassium +92.4%
Contains more IronIron +286.8%
Contains more CopperCopper +159.6%
Contains more ZincZinc +212.8%
Contains more PhosphorusPhosphorus +290.8%
Contains more ManganeseManganese +159.2%
Contains more SeleniumSelenium +408%
~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% 17% 0% 83% 21% 15% 40% 54% 0% 15% 17% 5.9%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +26.6%
Contains more Vitamin B2Vitamin B2 +34.4%
Contains more Vitamin B3Vitamin B3 +742.3%
Contains more Vitamin B5Vitamin B5 +40.6%
Contains more Vitamin B6Vitamin B6 +79.1%
Contains more FolateFolate +87%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye flour, light Wheat DV% diff.
Selenium 17.6µg 89.4µg 131%
Manganese 1.162mg 3.012mg 80%
Phosphorus 130mg 508mg 54%
Copper 0.213mg 0.553mg 38%
Vitamin B3 0.8mg 6.738mg 37%
Iron 0.91mg 3.52mg 33%
Fiber 8g 32%
Magnesium 32mg 144mg 27%
Zinc 1.33mg 4.16mg 26%
Vitamin B6 0.234mg 0.419mg 14%
Protein 9.82g 13.68g 8%
Vitamin B1 0.331mg 0.419mg 7%
Vitamin E 0.83mg 6%
Potassium 224mg 431mg 6%
Vitamin B5 0.665mg 0.935mg 5%
Vitamin K 5.9µg 5%
Folate 23µg 43µg 5%
Polyunsaturated fat 0.584g 0.978g 3%
Choline 10.8mg 2%
Calcium 13mg 34mg 2%
Carbs 76.68g 71.13g 2%
Fats 1.33g 2.47g 2%
Vitamin B2 0.09mg 0.121mg 2%
Saturated fat 0.15g 0.454g 1%
Calories 357kcal 339kcal 1%
Net carbs 68.68g 71.13g N/A
Sugar 0.93g N/A
Sodium 2mg 2mg 0%
Monounsaturated fat 0.158g 0.344g 0%
Tryptophan 0.111mg 0.176mg 0%
Threonine 0.278mg 0.366mg 0%
Isoleucine 0.235mg 0.533mg 0%
Leucine 0.556mg 0.934mg 0%
Lysine 0.21mg 0.303mg 0%
Methionine 0.113mg 0.221mg 0%
Phenylalanine 0.445mg 0.681mg 0%
Valine 0.323mg 0.594mg 0%
Histidine 0.147mg 0.322mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 77% 11%
Protein: 9.82 g
Fats: 1.33 g
Carbs: 76.68 g
Water: 11.4 g
Other: 0.77 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 +39.3%
Contains more FatsFats +85.7%
Contains more OtherOther +131.2%
~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 0.15 g
Monounsaturated fat: Mono. Fat 0.158 g
Polyunsaturated fat: Poly. Fat 0.584 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 -67%
Contains more Mono. FatMonounsaturated fat +117.7%
Contains more Poly. FatPolyunsaturated fat +67.5%

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, light - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168887/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.