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

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What are the differences between rye flour, medium and rye flour, dark?

  • Rye flour, dark is richer than rye flour, medium in manganese, fiber, phosphorus, iron, zinc, copper, magnesium, vitamin B5, vitamin B3, and vitamin B6.
  • Rye flour, dark's daily need coverage for manganese is 159% more.

We used Rye flour, medium and Rye flour, dark types in this article.

Infographic

Rye flour, medium vs Rye flour, dark 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 45% 7.2% 33% 95% 110% 59% 96% 0.26% 315% 79%
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%
Contains more MagnesiumMagnesium +154%
Contains more CalciumCalcium +54.2%
Contains more PotassiumPotassium +91.7%
Contains more IronIron +95.7%
Contains more CopperCopper +69.2%
Contains more ZincZinc +132.3%
Contains more PhosphorusPhosphorus +121.8%
Contains more ManganeseManganese +151.3%
Contains more SeleniumSelenium +25%
~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% 29% 0% 72% 26% 32% 30% 62% 0% 15% 26% 11%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin B1Vitamin B1 +10.1%
Contains more Vitamin B2Vitamin B2 +120.2%
Contains more Vitamin B3Vitamin B3 +147.2%
Contains more Vitamin B5Vitamin B5 +195.9%
Contains more Vitamin B6Vitamin B6 +65.3%
Contains more CholineCholine +47.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.9µg
~equal in Folate ~33µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 75% 11%
Protein: 10.88 g
Fats: 1.52 g
Carbs: 75.43 g
Water: 10.97 g
Other: 1.2 g
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
Contains more ProteinProtein +46.2%
Contains more FatsFats +46.1%
Contains more OtherOther +107.5%
~equal in Carbs ~68.63g
~equal in Water ~10.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 18% 65%
Saturated fat: Sat. Fat 0.18 g
Monounsaturated fat: Mono. Fat 0.189 g
Polyunsaturated fat: Poly. Fat 0.695 g
17% 18% 65%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.284 g
Polyunsaturated fat: Poly. Fat 1.046 g
Contains less Sat. FatSaturated fat -33.1%
Contains more Mono. FatMonounsaturated fat +50.3%
Contains more Poly. FatPolyunsaturated fat +50.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
82% 5% 11% 2%
Starch: 0 g
Sucrose: 0.9 g
Glucose: 0.06 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
78% 9% 10% 3%
Starch: 0 g
Sucrose: 1.8 g
Glucose: 0.22 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more SucroseSucrose +100%
Contains more GlucoseGlucose +266.7%
Contains more FructoseFructose +91.7%
Contains more MaltoseMaltose +250%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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, medium Rye flour, dark
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Rye flour, medium Rye flour, dark DV% diff.
Manganese 2.412mg 6.062mg 159%
Fiber 11.8g 23.8g 48%
Phosphorus 225mg 499mg 39%
Iron 2.54mg 4.97mg 30%
Zinc 2.17mg 5.04mg 26%
Copper 0.331mg 0.56mg 25%
Magnesium 63mg 160mg 23%
Vitamin B5 0.492mg 1.456mg 19%
Vitamin B3 1.727mg 4.27mg 16%
Vitamin B6 0.268mg 0.443mg 13%
Vitamin B2 0.114mg 0.251mg 11%
Potassium 374mg 717mg 10%
Protein 10.88g 15.91g 10%
Vitamin E 1.43mg 2.73mg 9%
Selenium 14.4µg 18µg 7%
Vitamin B1 0.287mg 0.316mg 2%
Carbs 75.43g 68.63g 2%
Choline 20.6mg 30.4mg 2%
Polyunsaturated fat 0.695g 1.046g 2%
Calories 349kcal 325kcal 1%
Calcium 24mg 37mg 1%
Fats 1.52g 2.22g 1%
Net carbs 63.63g 44.83g N/A
Sugar 1.1g 2.31g N/A
Sodium 2mg 2mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 5.9µg 5.9µg 0%
Folate 34µg 33µg 0%
Saturated fat 0.18g 0.269g 0%
Monounsaturated fat 0.189g 0.284g 0%
Tryptophan 0.123mg 0.18mg 0%
Threonine 0.341mg 0.49mg 0%
Isoleucine 0.253mg 0.353mg 0%
Leucine 0.611mg 0.857mg 0%
Lysine 0.212mg 0.338mg 0%
Methionine 0.136mg 0.199mg 0%
Phenylalanine 0.488mg 0.646mg 0%
Valine 0.348mg 0.498mg 0%
Histidine 0.159mg 0.233mg 0%
Fructose 0.12g 0.23g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye flour, medium Rye flour, dark
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
23%
Rye flour, medium
40%
Rye flour, dark
Minerals Daily Need Coverage Score
84%
Rye flour, medium
180%
Rye flour, dark

Comparison summary

Which food is lower in Sugar?
Rye flour, medium
Rye flour, medium is lower in Sugar (difference - 1.21g)
Which food is lower in Saturated fat?
Rye flour, medium
Rye flour, medium is lower in Saturated fat (difference - 0.089g)
Which food is richer in minerals?
Rye flour, dark
Rye flour, dark is relatively richer in minerals
Which food is richer in vitamins?
Rye flour, dark
Rye flour, dark is relatively richer in vitamins
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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, medium - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168886/nutrients
  2. Rye flour, dark - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168885/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.