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

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Significant differences between Rye flour, medium and Wheat

  • The amount of Selenium, Phosphorus, Vitamin B3, Manganese, Copper, Magnesium, Zinc, Iron, Vitamin B6, and Vitamin B1 in Wheat is higher than in Rye flour, medium.
  • Wheat covers your daily Selenium needs 136% more than Rye flour, medium.

Specific food types used in this comparison are Rye flour, medium and Wheat, durum.

Infographic

Rye flour, medium 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 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +128.6%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +15.2%
Contains more IronIron +38.6%
Contains more CopperCopper +67.1%
Contains more ZincZinc +91.7%
Contains more PhosphorusPhosphorus +125.8%
Contains more ManganeseManganese +24.9%
Contains more SeleniumSelenium +520.8%
~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% 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 +46%
Contains more Vitamin B3Vitamin B3 +290.2%
Contains more Vitamin B5Vitamin B5 +90%
Contains more Vitamin B6Vitamin B6 +56.3%
Contains more FolateFolate +26.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.121mg
~equal in Vitamin B12 ~0µg

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
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 +25.7%
Contains more FatsFats +62.5%
Contains more OtherOther +48.3%
~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 0.18 g
Monounsaturated Fat: Mono. Fat 0.189 g
Polyunsaturated fat: Poly. Fat 0.695 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 -60.4%
Contains more Mono. FatMonounsaturated Fat +82%
Contains more Poly. FatPolyunsaturated fat +40.7%

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 Wheat
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye flour, medium Wheat Opinion
Calories 349kcal 339kcal Rye flour, medium
Protein 10.88g 13.68g Wheat
Fats 1.52g 2.47g Wheat
Net carbs 63.63g 71.13g Wheat
Carbs 75.43g 71.13g Rye flour, medium
Magnesium 63mg 144mg Wheat
Calcium 24mg 34mg Wheat
Potassium 374mg 431mg Wheat
Iron 2.54mg 3.52mg Wheat
Sugar 1.1g Wheat
Fiber 11.8g Rye flour, medium
Copper 0.331mg 0.553mg Wheat
Zinc 2.17mg 4.16mg Wheat
Phosphorus 225mg 508mg Wheat
Sodium 2mg 2mg
Vitamin E 1.43mg Rye flour, medium
Manganese 2.412mg 3.012mg Wheat
Selenium 14.4µg 89.4µg Wheat
Vitamin B1 0.287mg 0.419mg Wheat
Vitamin B2 0.114mg 0.121mg Wheat
Vitamin B3 1.727mg 6.738mg Wheat
Vitamin B5 0.492mg 0.935mg Wheat
Vitamin B6 0.268mg 0.419mg Wheat
Vitamin K 5.9µg Rye flour, medium
Folate 34µg 43µg Wheat
Choline 20.6mg Rye flour, medium
Saturated Fat 0.18g 0.454g Rye flour, medium
Monounsaturated Fat 0.189g 0.344g Wheat
Polyunsaturated fat 0.695g 0.978g Wheat
Tryptophan 0.123mg 0.176mg Wheat
Threonine 0.341mg 0.366mg Wheat
Isoleucine 0.253mg 0.533mg Wheat
Leucine 0.611mg 0.934mg Wheat
Lysine 0.212mg 0.303mg Wheat
Methionine 0.136mg 0.221mg Wheat
Phenylalanine 0.488mg 0.681mg Wheat
Valine 0.348mg 0.594mg Wheat
Histidine 0.159mg 0.322mg Wheat
Fructose 0.12g Rye flour, medium

Which food is preferable for your diet?

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

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
34%
Wheat
Minerals Daily Need Coverage Score
84%
Rye flour, medium
168%
Wheat

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Rye flour, medium
Rye flour, medium is lower in Saturated Fat (difference - 0.274g)
Which food is lower in glycemic index?
Rye flour, medium
Rye flour, medium is lower in glycemic index (difference - 50)
Which food is cheaper?
Rye flour, medium
Rye flour, medium is cheaper (difference - $0.4)
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 richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.