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  6. Rye flour, medium vs. Wheat flours, bread, unenriched

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

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Summary of differences between rye flour, medium and wheat flours, bread, unenriched

  • Rye flour, medium has more manganese, fiber, iron, phosphorus, vitamin B6, vitamin B1, copper, zinc, and magnesium; however, wheat flours, bread, unenriched is higher in selenium.
  • Rye flour, medium covers your daily need for manganese, 70% more than wheat flours, bread, unenriched.
  • Rye flour, medium has 7 times more vitamin B6 than wheat flours, bread, unenriched. While rye flour, medium has 0.268mg of vitamin B6, wheat flours, bread, unenriched has only 0.037mg.

These are the specific foods used in this comparison Rye flour, medium and Wheat flours, bread, unenriched.

Infographic

Rye flour, medium vs Wheat flours, bread, unenriched 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 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 18% 4.5% 8.8% 34% 61% 23% 42% 0.26% 103% 217%
Contains more MagnesiumMagnesium +152%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +274%
Contains more IronIron +182.2%
Contains more CopperCopper +81.9%
Contains more ZincZinc +155.3%
Contains more PhosphorusPhosphorus +132%
Contains more ManganeseManganese +204.5%
Contains more SeleniumSelenium +175.7%
~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% 8% 0% 20% 14% 19% 26% 8.5% 0% 0.75% 25% 5.7%
Contains more Vitamin EVitamin E +257.5%
Contains more Vitamin B1Vitamin B1 +258.8%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +72.7%
Contains more Vitamin B5Vitamin B5 +12.3%
Contains more Vitamin B6Vitamin B6 +624.3%
Contains more Vitamin KVitamin K +1866.7%
Contains more CholineCholine +98.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~33µg

All nutrients comparison - raw data values

Nutrient Rye flour, medium Wheat flours, bread, unenriched DV% diff.
Manganese 2.412mg 0.792mg 70%
Selenium 14.4µg 39.7µg 46%
Fiber 11.8g 2.4g 38%
Iron 2.54mg 0.9mg 21%
Vitamin B6 0.268mg 0.037mg 18%
Phosphorus 225mg 97mg 18%
Vitamin B1 0.287mg 0.08mg 17%
Copper 0.331mg 0.182mg 17%
Zinc 2.17mg 0.85mg 12%
Magnesium 63mg 25mg 9%
Potassium 374mg 100mg 8%
Vitamin E 1.43mg 0.4mg 7%
Vitamin B3 1.727mg 1mg 5%
Vitamin K 5.9µg 0.3µg 5%
Vitamin B2 0.114mg 0.06mg 4%
Protein 10.88g 11.98g 2%
Choline 20.6mg 10.4mg 2%
Vitamin B5 0.492mg 0.438mg 1%
Calories 349kcal 361kcal 1%
Calcium 24mg 15mg 1%
Carbs 75.43g 72.53g 1%
Fats 1.52g 1.66g 0%
Net carbs 63.63g 70.13g N/A
Sugar 1.1g 0.31g N/A
Sodium 2mg 2mg 0%
Folate 34µg 33µg 0%
Saturated fat 0.18g 0.244g 0%
Monounsaturated fat 0.189g 0.14g 0%
Polyunsaturated fat 0.695g 0.727g 0%
Tryptophan 0.123mg 0.139mg 0%
Threonine 0.341mg 0.32mg 0%
Isoleucine 0.253mg 0.444mg 0%
Leucine 0.611mg 0.828mg 0%
Lysine 0.212mg 0.231mg 0%
Methionine 0.136mg 0.21mg 0%
Phenylalanine 0.488mg 0.591mg 0%
Valine 0.348mg 0.502mg 0%
Histidine 0.159mg 0.254mg 0%
Fructose 0.12g 0%

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
12% 73% 13%
Protein: 11.98 g
Fats: 1.66 g
Carbs: 72.53 g
Water: 13.36 g
Other: 0.47 g
Contains more OtherOther +155.3%
Contains more ProteinProtein +10.1%
Contains more WaterWater +21.8%
~equal in Fats ~1.66g
~equal in Carbs ~72.53g

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
22% 13% 65%
Saturated fat: Sat. Fat 0.244 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.727 g
Contains less Sat. FatSaturated fat -26.2%
Contains more Mono. FatMonounsaturated fat +35%
~equal in Polyunsaturated fat ~0.727g

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 flours, bread, unenriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168913/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.