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

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What are the main differences between rye flour, light and flour?

  • Rye flour, light is richer in fiber, manganese, vitamin B6, and copper, yet flour is richer in iron, folate, vitamin B1, vitamin B3, vitamin B2, and selenium.
  • Flour's daily need coverage for iron is 47% higher.
  • Rye flour, light has 5 times more vitamin B6 than flour. Rye flour, light has 0.234mg of vitamin B6, while flour has 0.044mg.

We used Rye flour, light and Wheat flour, white, all-purpose, enriched, bleached types in this comparison.

Infographic

Rye flour, light 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 23% 3.9% 20% 34% 71% 36% 56% 0.26% 152% 96%
Flour
Flour
3
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 +45.5%
Contains more PotassiumPotassium +109.3%
Contains more CopperCopper +47.9%
Contains more ZincZinc +90%
Contains more PhosphorusPhosphorus +20.4%
Contains more ManganeseManganese +70.4%
Contains more CalciumCalcium +15.4%
Contains more IronIron +409.9%
Contains more SeleniumSelenium +92.6%
~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%
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 EVitamin E +1283.3%
Contains more Vitamin B5Vitamin B5 +51.8%
Contains more Vitamin B6Vitamin B6 +431.8%
Contains more Vitamin KVitamin K +1866.7%
Contains more Vitamin B1Vitamin B1 +137.2%
Contains more Vitamin B2Vitamin B2 +448.9%
Contains more Vitamin B3Vitamin B3 +638%
Contains more FolateFolate +695.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.4mg

All nutrients comparison - raw data values

Nutrient Rye flour, light Flour DV% diff.
Iron 0.91mg 4.64mg 47%
Folate 23µg 183µg 40%
Vitamin B1 0.331mg 0.785mg 38%
Vitamin B3 0.8mg 5.904mg 32%
Vitamin B2 0.09mg 0.494mg 31%
Selenium 17.6µg 33.9µg 30%
Manganese 1.162mg 0.682mg 21%
Fiber 8g 2.7g 21%
Vitamin B6 0.234mg 0.044mg 15%
Copper 0.213mg 0.144mg 8%
Zinc 1.33mg 0.7mg 6%
Vitamin K 5.9µg 0.3µg 5%
Vitamin B5 0.665mg 0.438mg 5%
Vitamin E 0.83mg 0.06mg 5%
Potassium 224mg 107mg 3%
Phosphorus 130mg 108mg 3%
Magnesium 32mg 22mg 2%
Polyunsaturated fat 0.584g 0.413g 1%
Fats 1.33g 0.98g 1%
Protein 9.82g 10.33g 1%
Calories 357kcal 364kcal 0%
Carbs 76.68g 76.31g 0%
Net carbs 68.68g 73.61g N/A
Calcium 13mg 15mg 0%
Sugar 0.93g 0.27g N/A
Sodium 2mg 2mg 0%
Choline 10.8mg 10.4mg 0%
Saturated fat 0.15g 0.155g 0%
Monounsaturated fat 0.158g 0.087g 0%
Tryptophan 0.111mg 0.127mg 0%
Threonine 0.278mg 0.281mg 0%
Isoleucine 0.235mg 0.357mg 0%
Leucine 0.556mg 0.71mg 0%
Lysine 0.21mg 0.228mg 0%
Methionine 0.113mg 0.183mg 0%
Phenylalanine 0.445mg 0.52mg 0%
Valine 0.323mg 0.415mg 0%
Histidine 0.147mg 0.23mg 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
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 FatsFats +35.7%
Contains more OtherOther +67.4%
~equal in Protein ~10.33g
~equal in Carbs ~76.31g
~equal in Water ~11.92g

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
Flour
Flour
0
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 +81.6%
Contains more Poly. FatPolyunsaturated fat +41.4%
~equal in Saturated fat ~0.155g

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. 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.