Rye vs. Wheat flour, whole-grain — In-Depth Nutrition Comparison
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Important differences between rye and wheat flour, whole-grain
- Rye has more fiber, vitamin B5, and vitamin B2; however, wheat flour, whole-grain is richer in selenium, manganese, vitamin B1, iron, vitamin B6, and magnesium.
- Wheat flour, whole-grain's daily need coverage for selenium is 87% more.
- Rye contains 2 times more vitamin B5 than wheat flour, whole-grain. Rye contains 1.456mg of vitamin B5, while wheat flour, whole-grain contains 0.603mg.
The food varieties used in the comparison are Rye grain and Wheat flour, whole-grain.
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.
| Contains more PotassiumPotassium | +40.5% |
| Contains more MagnesiumMagnesium | +24.5% |
| Contains more CalciumCalcium | +41.7% |
| Contains more IronIron | +36.9% |
| Contains more CopperCopper | +11.7% |
| Contains more ManganeseManganese | +57.8% |
| Contains more SeleniumSelenium | +344.6% |
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 | +19.7% |
| Contains more Vitamin B2Vitamin B2 | +52.1% |
| Contains more Vitamin B5Vitamin B5 | +141.5% |
| Contains more Vitamin KVitamin K | +210.5% |
| Contains more Vitamin B1Vitamin B1 | +58.9% |
| Contains more Vitamin B3Vitamin B3 | +16.1% |
| Contains more Vitamin B6Vitamin B6 | +38.4% |
| Contains more FolateFolate | +15.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 13.9µg | 61.8µg | 87% |
| Manganese | 2.577mg | 4.067mg | 65% |
| Starch | 57.77g | 24% | |
| Fiber | 15.1g | 10.7g | 18% |
| Vitamin B5 | 1.456mg | 0.603mg | 17% |
| Vitamin B1 | 0.316mg | 0.502mg | 16% |
| Iron | 2.63mg | 3.6mg | 12% |
| Vitamin B6 | 0.294mg | 0.407mg | 9% |
| Vitamin B2 | 0.251mg | 0.165mg | 7% |
| Protein | 10.34g | 13.21g | 6% |
| Magnesium | 110mg | 137mg | 6% |
| Copper | 0.367mg | 0.41mg | 5% |
| Potassium | 510mg | 363mg | 4% |
| Phosphorus | 332mg | 357mg | 4% |
| Vitamin B3 | 4.27mg | 4.957mg | 4% |
| Vitamin K | 5.9µg | 1.9µg | 3% |
| Polyunsaturated fat | 0.767g | 1.167g | 3% |
| Folate | 38µg | 44µg | 2% |
| Fats | 1.63g | 2.5g | 1% |
| Carbs | 75.86g | 71.97g | 1% |
| Calcium | 24mg | 34mg | 1% |
| Vitamin E | 0.85mg | 0.71mg | 1% |
| Saturated fat | 0.197g | 0.43g | 1% |
| Calories | 338kcal | 340kcal | 0% |
| Net carbs | 60.76g | 61.27g | N/A |
| Sugar | 0.98g | 0.41g | N/A |
| Zinc | 2.65mg | 2.6mg | 0% |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Choline | 30.4mg | 31.2mg | 0% |
| Monounsaturated fat | 0.208g | 0.283g | 0% |
| Tryptophan | 0.108mg | 0.174mg | 0% |
| Threonine | 0.289mg | 0.367mg | 0% |
| Isoleucine | 0.208mg | 0.443mg | 0% |
| Leucine | 0.563mg | 0.898mg | 0% |
| Lysine | 0.286mg | 0.359mg | 0% |
| Methionine | 0.153mg | 0.228mg | 0% |
| Phenylalanine | 0.435mg | 0.682mg | 0% |
| Valine | 0.317mg | 0.564mg | 0% |
| Histidine | 0.189mg | 0.357mg | 0% |
| Fructose | 0.11g | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
Protein:
13.21 g
Fats:
2.5 g
Carbs:
71.97 g
Water:
10.74 g
Other:
1.58 g
| Contains more ProteinProtein | +27.8% |
| Contains more FatsFats | +53.4% |
~equal in
Carbs
~71.97g
~equal in
Water
~10.74g
~equal in
Other
~1.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 g
Saturated fat:
Sat. Fat
0.43 g
Monounsaturated fat:
Mono. Fat
0.283 g
Polyunsaturated fat:
Poly. Fat
1.167 g
| Contains less Sat. FatSaturated fat | -54.2% |
| Contains more Mono. FatMonounsaturated fat | +36.1% |
| Contains more Poly. FatPolyunsaturated fat | +52.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.71 g
Glucose:
0.16 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
57.77 g
Sucrose:
0.36 g
Glucose:
0 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +97.2% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +120% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g