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Rye vs Flour - In-Depth Nutrition Comparison

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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 of 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.

These are the specific foods used in this comparison Rye grain and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Rye vs Flour 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
6
:
1
Flour
Contains more Calcium +60%
Contains more Potassium +376.6%
Contains more Magnesium +400%
Contains more Copper +154.9%
Contains more Zinc +278.6%
Contains more Phosphorus +207.4%
Contains more Iron +76.4%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Calcium +60%
Contains more Potassium +376.6%
Contains more Magnesium +400%
Contains more Copper +154.9%
Contains more Zinc +278.6%
Contains more Phosphorus +207.4%
Contains more Iron +76.4%
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
5
:
4
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +1316.7%
Contains more Vitamin B5 +232.4%
Contains more Vitamin B6 +568.2%
Contains more Vitamin K +1866.7%
Contains more Vitamin B1 +148.4%
Contains more Vitamin B2 +96.8%
Contains more Vitamin B3 +38.3%
Contains more Folate +381.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Contains more Vitamin A +∞%
Contains more Vitamin E +1316.7%
Contains more Vitamin B5 +232.4%
Contains more Vitamin B6 +568.2%
Contains more Vitamin K +1866.7%
Contains more Vitamin B1 +148.4%
Contains more Vitamin B2 +96.8%
Contains more Vitamin B3 +38.3%
Contains more Folate +381.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Rye
50
Flour
Mineral Summary Score
71
Rye
40
Flour

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Rye
62%
Flour
Carbohydrates
76%
Rye
76%
Flour
Fats
8%
Rye
5%
Flour

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Flour
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 38)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.71g)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.042g)
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.

All nutrients comparison - raw data values

Nutrient Rye Flour Opinion
Calories 338 364 Flour
Protein 10.34 10.33 Rye
Fats 1.63 0.98 Rye
Vitamin C 0 0
Carbs 75.86 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 4.64 Flour
Calcium 24 15 Rye
Potassium 510 107 Rye
Magnesium 110 22 Rye
Sugar 0.98 0.27 Flour
Fiber 15.1 2.7 Rye
Copper 0.367 0.144 Rye
Zinc 2.65 0.7 Rye
Starch
Phosphorus 332 108 Rye
Sodium 2 2
Vitamin A 11 0 Rye
Vitamin E 0.85 0.06 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.785 Flour
Vitamin B2 0.251 0.494 Flour
Vitamin B3 4.27 5.904 Flour
Vitamin B5 1.456 0.438 Rye
Vitamin B6 0.294 0.044 Rye
Vitamin B12 0 0
Vitamin K 5.9 0.3 Rye
Folate 38 183 Flour
Trans Fat 0 Flour
Saturated Fat 0.197 0.155 Flour
Monounsaturated Fat 0.208 0.087 Rye
Polyunsaturated fat 0.767 0.413 Rye
Tryptophan 0.108 0.127 Flour
Threonine 0.289 0.281 Rye
Isoleucine 0.208 0.357 Flour
Leucine 0.563 0.71 Flour
Lysine 0.286 0.228 Rye
Methionine 0.153 0.183 Flour
Phenylalanine 0.435 0.52 Flour
Valine 0.317 0.415 Flour
Histidine 0.189 0.23 Flour
Fructose 0.11 Rye

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.