Rye vs. Flour — In-Depth Nutrition Comparison
Compare
Summary of differences between rye and flour
- Rye has more manganese, fiber, phosphorus, copper, magnesium, and vitamin B5, while flour has more vitamin B1, selenium, folate, and iron.
- Rye covers your daily need for manganese, 82% more than flour.
- Rye contains 6 times more fiber than flour. While rye contains 15.1g of fiber, flour contains only 2.7g.
- Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of flour is 72.
These are the specific foods used in this comparison Rye grain and Wheat flour, white, all-purpose, enriched, bleached.
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.
Contains more MagnesiumMagnesium | +400% |
Contains more CalciumCalcium | +60% |
Contains more PotassiumPotassium | +376.6% |
Contains more CopperCopper | +154.9% |
Contains more ZincZinc | +278.6% |
Contains more PhosphorusPhosphorus | +207.4% |
Contains more ManganeseManganese | +277.9% |
Contains more IronIron | +76.4% |
Contains more SeleniumSelenium | +143.9% |
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.
Contains more Vitamin AVitamin A | +∞% |
Contains more Vitamin EVitamin E | +1316.7% |
Contains more Vitamin B5Vitamin B5 | +232.4% |
Contains more Vitamin B6Vitamin B6 | +568.2% |
Contains more Vitamin KVitamin K | +1866.7% |
Contains more CholineCholine | +192.3% |
Contains more Vitamin B1Vitamin B1 | +148.4% |
Contains more Vitamin B2Vitamin B2 | +96.8% |
Contains more Vitamin B3Vitamin B3 | +38.3% |
Contains more FolateFolate | +381.6% |
All nutrients comparison - raw data values
Nutrient | ![]() |
![]() |
DV% diff. |
Manganese | 2.577mg | 0.682mg | 82% |
Fiber | 15.1g | 2.7g | 50% |
Vitamin B1 | 0.316mg | 0.785mg | 39% |
Selenium | 13.9µg | 33.9µg | 36% |
Folate | 38µg | 183µg | 36% |
Phosphorus | 332mg | 108mg | 32% |
Copper | 0.367mg | 0.144mg | 25% |
Iron | 2.63mg | 4.64mg | 25% |
Magnesium | 110mg | 22mg | 21% |
Vitamin B5 | 1.456mg | 0.438mg | 20% |
Vitamin B2 | 0.251mg | 0.494mg | 19% |
Vitamin B6 | 0.294mg | 0.044mg | 19% |
Zinc | 2.65mg | 0.7mg | 18% |
Potassium | 510mg | 107mg | 12% |
Vitamin B3 | 4.27mg | 5.904mg | 10% |
Vitamin K | 5.9µg | 0.3µg | 5% |
Vitamin E | 0.85mg | 0.06mg | 5% |
Choline | 30.4mg | 10.4mg | 4% |
Polyunsaturated fat | 0.767g | 0.413g | 2% |
Calories | 338kcal | 364kcal | 1% |
Calcium | 24mg | 15mg | 1% |
Fats | 1.63g | 0.98g | 1% |
Protein | 10.34g | 10.33g | 0% |
Carbs | 75.86g | 76.31g | 0% |
Net carbs | 60.76g | 73.61g | N/A |
Sugar | 0.98g | 0.27g | N/A |
Sodium | 2mg | 2mg | 0% |
Vitamin A | 1µg | 0µg | 0% |
Saturated fat | 0.197g | 0.155g | 0% |
Monounsaturated fat | 0.208g | 0.087g | 0% |
Tryptophan | 0.108mg | 0.127mg | 0% |
Threonine | 0.289mg | 0.281mg | 0% |
Isoleucine | 0.208mg | 0.357mg | 0% |
Leucine | 0.563mg | 0.71mg | 0% |
Lysine | 0.286mg | 0.228mg | 0% |
Methionine | 0.153mg | 0.183mg | 0% |
Phenylalanine | 0.435mg | 0.52mg | 0% |
Valine | 0.317mg | 0.415mg | 0% |
Histidine | 0.189mg | 0.23mg | 0% |
Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains more FatsFats | +66.3% |
Contains more OtherOther | +241.3% |
Contains more WaterWater | +12.5% |
~equal in
Protein
~10.33g
~equal in
Carbs
~76.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains more Mono. FatMonounsaturated fat | +139.1% |
Contains more Poly. FatPolyunsaturated fat | +85.7% |
Contains less Sat. FatSaturated fat | -21.3% |