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  6. Rye flour, light vs. Wheat flour, white, cake, enriched

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

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How are rye flour, light and wheat flour, white, cake, enriched different?

  • Rye flour, light is higher in fiber, selenium, manganese, vitamin B6, and copper; however, wheat flour, white, cake, enriched is richer in iron, vitamin B1, folate, vitamin B3, and vitamin B2.
  • Daily need coverage for iron for wheat flour, white, cake, enriched is 80% higher.
  • Rye flour, light contains 7 times more vitamin B6 than wheat flour, white, cake, enriched. While rye flour, light contains 0.234mg of vitamin B6, wheat flour, white, cake, enriched contains only 0.033mg.

Rye flour, light and Wheat flour, white, cake, enriched are the varieties used in this article.

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Rye flour, light vs Wheat flour, white, cake, enriched infographic
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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 11% 4.2% 9.3% 275% 46% 17% 36% 0.26% 83% 27%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +113.3%
Contains more CopperCopper +53.2%
Contains more ZincZinc +114.5%
Contains more PhosphorusPhosphorus +52.9%
Contains more ManganeseManganese +83.3%
Contains more SeleniumSelenium +259.2%
Contains more IronIron +704.4%
~equal in Calcium ~14mg
~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 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% 17% 83% 21% 15% 40% 54% 0% 15% 17%
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% 0.4% 223% 99% 127% 27% 7.6% 0% 0.75% 140%
Contains more Vitamin EVitamin E +4050%
Contains more Vitamin B5Vitamin B5 +45.2%
Contains more Vitamin B6Vitamin B6 +609.1%
Contains more Vitamin KVitamin K +1866.7%
Contains more Vitamin B1Vitamin B1 +169.5%
Contains more Vitamin B2Vitamin B2 +377.8%
Contains more Vitamin B3Vitamin B3 +748.8%
Contains more FolateFolate +708.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye flour, light Wheat flour, white, cake, enriched DV% diff.
Iron 0.91mg 7.32mg 80%
Vitamin B1 0.331mg 0.892mg 47%
Folate 23µg 186µg 41%
Vitamin B3 0.8mg 6.79mg 37%
Vitamin B2 0.09mg 0.43mg 26%
Fiber 8g 1.7g 25%
Manganese 1.162mg 0.634mg 23%
Selenium 17.6µg 4.9µg 23%
Vitamin B6 0.234mg 0.033mg 15%
Copper 0.213mg 0.139mg 8%
Zinc 1.33mg 0.62mg 6%
Phosphorus 130mg 85mg 6%
Vitamin E 0.83mg 0.02mg 5%
Vitamin K 5.9µg 0.3µg 5%
Magnesium 32mg 16mg 4%
Potassium 224mg 105mg 4%
Vitamin B5 0.665mg 0.458mg 4%
Protein 9.82g 8.2g 3%
Fats 1.33g 0.86g 1%
Polyunsaturated fat 0.584g 0.379g 1%
Calories 357kcal 362kcal 0%
Protein per 100 calories 2.8g 2.3g N/A
Calories per 10 g protein 364kcal 441kcal N/A
Weight per 100 calories 28g 28g N/A
Net carbs 68.68g 76.33g N/A
Carbs 76.68g 78.03g 0%
Calcium 13mg 14mg 0%
Sugar 0.93g 0.31g N/A
Sodium 2mg 2mg 0%
Choline 10.8mg 10.4mg 0%
Saturated fat 0.15g 0.127g 0%
Monounsaturated fat 0.158g 0.073g 0%
Tryptophan 0.111mg 0.118mg 0%
Threonine 0.278mg 0.227mg 0%
Isoleucine 0.235mg 0.311mg 0%
Leucine 0.556mg 0.558mg 0%
Lysine 0.21mg 0.285mg 0%
Methionine 0.113mg 0.138mg 0%
Phenylalanine 0.445mg 0.388mg 0%
Valine 0.323mg 0.36mg 0%
Histidine 0.147mg 0.167mg 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
8% 78% 13%
Protein: 8.2 g
Fats: 0.86 g
Carbs: 78.03 g
Water: 12.51 g
Other: 0.4 g
Contains more ProteinProtein +19.8%
Contains more FatsFats +54.7%
Contains more OtherOther +92.5%
~equal in Carbs ~78.03g
~equal in Water ~12.51g

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
22% 13% 65%
Saturated fat: Sat. Fat 0.127 g
Monounsaturated fat: Mono. Fat 0.073 g
Polyunsaturated fat: Poly. Fat 0.379 g
Contains more Mono. FatMonounsaturated fat +116.4%
Contains more Poly. FatPolyunsaturated fat +54.1%
Contains less Sat. FatSaturated fat -15.3%

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 flour, white, cake, enriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169723/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.