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  6. Rye flour, medium vs. Rye flour, dark

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% 0.66% 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 Opinion
Calories 349kcal 325kcal Rye flour, medium
Protein 10.88g 15.91g Rye flour, dark
Fats 1.52g 2.22g Rye flour, dark
Net carbs 63.63g 44.83g Rye flour, medium
Carbs 75.43g 68.63g Rye flour, medium
Magnesium 63mg 160mg Rye flour, dark
Calcium 24mg 37mg Rye flour, dark
Potassium 374mg 717mg Rye flour, dark
Iron 2.54mg 4.97mg Rye flour, dark
Sugar 1.1g 2.31g Rye flour, medium
Fiber 11.8g 23.8g Rye flour, dark
Copper 0.331mg 0.56mg Rye flour, dark
Zinc 2.17mg 5.04mg Rye flour, dark
Phosphorus 225mg 499mg Rye flour, dark
Sodium 2mg 2mg
Vitamin A 0IU 11IU Rye flour, dark
Vitamin A 0µg 1µg Rye flour, dark
Vitamin E 1.43mg 2.73mg Rye flour, dark
Manganese 2.412mg 6.062mg Rye flour, dark
Selenium 14.4µg 18µg Rye flour, dark
Vitamin B1 0.287mg 0.316mg Rye flour, dark
Vitamin B2 0.114mg 0.251mg Rye flour, dark
Vitamin B3 1.727mg 4.27mg Rye flour, dark
Vitamin B5 0.492mg 1.456mg Rye flour, dark
Vitamin B6 0.268mg 0.443mg Rye flour, dark
Vitamin K 5.9µg 5.9µg
Folate 34µg 33µg Rye flour, medium
Choline 20.6mg 30.4mg Rye flour, dark
Saturated Fat 0.18g 0.269g Rye flour, medium
Monounsaturated Fat 0.189g 0.284g Rye flour, dark
Polyunsaturated fat 0.695g 1.046g Rye flour, dark
Tryptophan 0.123mg 0.18mg Rye flour, dark
Threonine 0.341mg 0.49mg Rye flour, dark
Isoleucine 0.253mg 0.353mg Rye flour, dark
Leucine 0.611mg 0.857mg Rye flour, dark
Lysine 0.212mg 0.338mg Rye flour, dark
Methionine 0.136mg 0.199mg Rye flour, dark
Phenylalanine 0.488mg 0.646mg Rye flour, dark
Valine 0.348mg 0.498mg Rye flour, dark
Histidine 0.159mg 0.233mg Rye flour, dark
Fructose 0.12g 0.23g Rye flour, dark

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.