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  6. Rye vs. Wheat flour, whole-grain, soft wheat

Rye vs. Wheat flour, whole-grain, soft wheat — In-Depth Nutrition Comparison

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Differences between rye and wheat flour, whole-grain, soft wheat

  • Rye has more vitamin B5, fiber, and vitamin B6, while wheat flour, whole-grain, soft wheat has more manganese, iron, copper, and vitamin B3.
  • Wheat flour, whole-grain, soft wheat's daily need coverage for manganese is 36% higher.
  • Wheat flour, whole-grain, soft wheat contains 2 times less vitamin B6 than rye. Rye contains 0.294mg of vitamin B6, while wheat flour, whole-grain, soft wheat contains 0.191mg.

The food types used in this comparison are Rye grain and Wheat flour, whole-grain, soft wheat.

Infographic

Rye vs Wheat flour, whole-grain, soft wheat 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.
Rye
Rye
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 84% 9.9% 35% 139% 158% 81% 138% 0.39% 443% 69%
Contains more PotassiumPotassium +29.4%
Contains less SodiumSodium -33.3%
Contains more CalciumCalcium +37.5%
Contains more IronIron +41.1%
Contains more CopperCopper +29.4%
Contains more ZincZinc +11.7%
Contains more ManganeseManganese +31.9%
~equal in Magnesium ~117mg
~equal in Phosphorus ~323mg
~equal in Selenium ~12.7µg

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.
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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% 11% 0% 74% 43% 100% 61% 44% 0% 4.8% 21% 17%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +60.4%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more Vitamin B5Vitamin B5 +44%
Contains more Vitamin B6Vitamin B6 +53.9%
Contains more Vitamin KVitamin K +210.5%
Contains more FolateFolate +35.7%
Contains more Vitamin B3Vitamin B3 +25.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.297mg
~equal in Vitamin B12 ~µg
~equal in Choline ~31.2mg

All nutrients comparison - raw data values

Nutrient Rye Wheat flour, whole-grain, soft wheat DV% diff.
Manganese 2.577mg 3.399mg 36%
Iron 2.63mg 3.71mg 14%
Copper 0.367mg 0.475mg 12%
Vitamin B5 1.456mg 1.011mg 9%
Fiber 15.1g 13.1g 8%
Vitamin B6 0.294mg 0.191mg 8%
Vitamin B3 4.27mg 5.347mg 7%
Vitamin B2 0.251mg 0.188mg 5%
Potassium 510mg 394mg 3%
Vitamin K 5.9µg 1.9µg 3%
Zinc 2.65mg 2.96mg 3%
Folate 38µg 28µg 3%
Polyunsaturated fat 0.767g 1.167g 3%
Magnesium 110mg 117mg 2%
Vitamin E 0.85mg 0.53mg 2%
Selenium 13.9µg 12.7µg 2%
Vitamin B1 0.316mg 0.297mg 2%
Calcium 24mg 33mg 1%
Phosphorus 332mg 323mg 1%
Saturated fat 0.197g 0.43g 1%
Protein 10.34g 9.61g 1%
Calories 338kcal 332kcal 0%
Fats 1.63g 1.95g 0%
Carbs 75.86g 74.48g 0%
Net carbs 60.76g 61.38g N/A
Sugar 0.98g 1.02g N/A
Sodium 2mg 3mg 0%
Vitamin A 1µg 0µg 0%
Choline 30.4mg 31.2mg 0%
Monounsaturated fat 0.208g 0.283g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
10% 2% 74% 12%
Protein: 9.61 g
Fats: 1.95 g
Carbs: 74.48 g
Water: 12.42 g
Other: 1.54 g
Contains more FatsFats +19.6%
Contains more WaterWater +17.2%
~equal in Protein ~9.61g
~equal in Carbs ~74.48g
~equal in Other ~1.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
23% 15% 62%
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%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Wheat flour, whole-grain, soft wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168944/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.