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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 of 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
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 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% 0.12% 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%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~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
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

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 flours, bread, unenriched
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 Wheat flours, bread, unenriched Opinion
Calories 349kcal 361kcal Wheat flours, bread, unenriched
Protein 10.88g 11.98g Wheat flours, bread, unenriched
Fats 1.52g 1.66g Wheat flours, bread, unenriched
Net carbs 63.63g 70.13g Wheat flours, bread, unenriched
Carbs 75.43g 72.53g Rye flour, medium
Magnesium 63mg 25mg Rye flour, medium
Calcium 24mg 15mg Rye flour, medium
Potassium 374mg 100mg Rye flour, medium
Iron 2.54mg 0.9mg Rye flour, medium
Sugar 1.1g 0.31g Wheat flours, bread, unenriched
Fiber 11.8g 2.4g Rye flour, medium
Copper 0.331mg 0.182mg Rye flour, medium
Zinc 2.17mg 0.85mg Rye flour, medium
Phosphorus 225mg 97mg Rye flour, medium
Sodium 2mg 2mg
Vitamin A 0IU 2IU Wheat flours, bread, unenriched
Vitamin E 1.43mg 0.4mg Rye flour, medium
Manganese 2.412mg 0.792mg Rye flour, medium
Selenium 14.4µg 39.7µg Wheat flours, bread, unenriched
Vitamin B1 0.287mg 0.08mg Rye flour, medium
Vitamin B2 0.114mg 0.06mg Rye flour, medium
Vitamin B3 1.727mg 1mg Rye flour, medium
Vitamin B5 0.492mg 0.438mg Rye flour, medium
Vitamin B6 0.268mg 0.037mg Rye flour, medium
Vitamin K 5.9µg 0.3µg Rye flour, medium
Folate 34µg 33µg Rye flour, medium
Choline 20.6mg 10.4mg Rye flour, medium
Saturated Fat 0.18g 0.244g Rye flour, medium
Monounsaturated Fat 0.189g 0.14g Rye flour, medium
Polyunsaturated fat 0.695g 0.727g Wheat flours, bread, unenriched
Tryptophan 0.123mg 0.139mg Wheat flours, bread, unenriched
Threonine 0.341mg 0.32mg Rye flour, medium
Isoleucine 0.253mg 0.444mg Wheat flours, bread, unenriched
Leucine 0.611mg 0.828mg Wheat flours, bread, unenriched
Lysine 0.212mg 0.231mg Wheat flours, bread, unenriched
Methionine 0.136mg 0.21mg Wheat flours, bread, unenriched
Phenylalanine 0.488mg 0.591mg Wheat flours, bread, unenriched
Valine 0.348mg 0.502mg Wheat flours, bread, unenriched
Histidine 0.159mg 0.254mg Wheat flours, bread, unenriched
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 flours, bread, unenriched
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
10%
Wheat flours, bread, unenriched
Minerals Daily Need Coverage Score
84%
Rye flour, medium
51%
Wheat flours, bread, unenriched

Comparison summary

Which food is lower in Sugar?
Wheat flours, bread, unenriched
Wheat flours, bread, unenriched is lower in Sugar (difference - 0.79g)
Which food is lower in Saturated Fat?
Rye flour, medium
Rye flour, medium is lower in Saturated Fat (difference - 0.064g)
Which food is richer in minerals?
Rye flour, medium
Rye flour, medium is relatively richer in minerals
Which food is richer in vitamins?
Rye flour, medium
Rye flour, medium 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. 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.