Flour vs. Rye — In-Depth Nutrition Comparison
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Summary of differences between Flour and Rye
- Flour has more Vitamin B1, Selenium, Folate, and Iron, while Rye has more Manganese, Fiber, Phosphorus, Copper, Magnesium, and Vitamin B5.
- Rye covers your daily need of Manganese 82% more than Flour.
- Flour contains 5 times more Folate than Rye. While Flour contains 183µg of Folate, Rye contains only 38µg.
These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Rye grain.
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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
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Iron
+76.4%
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Selenium
+143.9%
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Calcium
+60%
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Magnesium
+400%
Contains
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Phosphorus
+207.4%
Contains
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Potassium
+376.6%
Contains
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Zinc
+278.6%
Contains
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Copper
+154.9%
Contains
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Manganese
+277.9%
Equal in Sodium - 2
Contains
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Iron
+76.4%
Contains
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Selenium
+143.9%
Contains
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Calcium
+60%
Contains
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Magnesium
+400%
Contains
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Phosphorus
+207.4%
Contains
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Potassium
+376.6%
Contains
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Zinc
+278.6%
Contains
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Copper
+154.9%
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Manganese
+277.9%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin B1
+148.4%
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Vitamin B2
+96.8%
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Vitamin B3
+38.3%
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Folate
+381.6%
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Vitamin A
+∞%
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Vitamin E
+1316.7%
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Vitamin B5
+232.4%
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Vitamin B6
+568.2%
Contains
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Vitamin K
+1866.7%
Contains
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Vitamin B1
+148.4%
Contains
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Vitamin B2
+96.8%
Contains
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Vitamin B3
+38.3%
Contains
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Folate
+381.6%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1316.7%
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Vitamin B5
+232.4%
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Vitamin B6
+568.2%
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Vitamin K
+1866.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+12.5%
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Fats
+66.3%
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Other
+241.3%
Equal in Protein - 10.34
Equal in Carbs - 75.86
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Water
+12.5%
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Fats
+66.3%
Contains
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Other
+241.3%
Equal in Protein - 10.34
Equal in Carbs - 75.86
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-21.3%
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Monounsaturated Fat
+139.1%
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Polyunsaturated fat
+85.7%
Contains
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Saturated Fat
-21.3%
Contains
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Monounsaturated Fat
+139.1%
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Polyunsaturated fat
+85.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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Lower in Glycemic Index |
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Lower in price |
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Rich in minerals |
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Lower in Sugar |
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Lower in Saturated Fat |
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Lower in Sodium | Equal | ||
Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 73.61g | 60.76g |
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Protein | 10.33g | 10.34g |
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Fats | 0.98g | 1.63g |
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Carbs | 76.31g | 75.86g |
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Calories | 364kcal | 338kcal |
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Fructose | 0.11g |
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Sugar | 0.27g | 0.98g |
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Fiber | 2.7g | 15.1g |
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Calcium | 15mg | 24mg |
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Iron | 4.64mg | 2.63mg |
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Magnesium | 22mg | 110mg |
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Phosphorus | 108mg | 332mg |
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Potassium | 107mg | 510mg |
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Sodium | 2mg | 2mg | |
Zinc | 0.7mg | 2.65mg |
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Copper | 0.144mg | 0.367mg |
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Manganese | 0.682mg | 2.577mg |
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Selenium | 33.9µg | 13.9µg |
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Vitamin A | 0IU | 11IU |
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Vitamin A RAE | 0µg | 1µg |
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Vitamin E | 0.06mg | 0.85mg |
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Vitamin B1 | 0.785mg | 0.316mg |
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Vitamin B2 | 0.494mg | 0.251mg |
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Vitamin B3 | 5.904mg | 4.27mg |
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Vitamin B5 | 0.438mg | 1.456mg |
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Vitamin B6 | 0.044mg | 0.294mg |
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Folate | 183µg | 38µg |
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Vitamin K | 0.3µg | 5.9µg |
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Tryptophan | 0.127mg | 0.108mg |
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Threonine | 0.281mg | 0.289mg |
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Isoleucine | 0.357mg | 0.208mg |
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Leucine | 0.71mg | 0.563mg |
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Lysine | 0.228mg | 0.286mg |
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Methionine | 0.183mg | 0.153mg |
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Phenylalanine | 0.52mg | 0.435mg |
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Valine | 0.415mg | 0.317mg |
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Histidine | 0.23mg | 0.189mg |
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Saturated Fat | 0.155g | 0.197g |
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Monounsaturated Fat | 0.087g | 0.208g |
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Polyunsaturated fat | 0.413g | 0.767g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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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
50%

36%

Minerals Daily Need Coverage Score
59%

98%

Comparison summary
Which food is lower in glycemic index?

Rye is lower in glycemic index (difference - 38)
Which food is cheaper?

Rye is cheaper (difference - $0.6)
Which food is richer in minerals?

Rye is relatively richer in minerals
Which food is lower in Sugar?

Flour is lower in Sugar (difference - 0.71g)
Which food is lower in Saturated Fat?

Flour is lower in Saturated Fat (difference - 0.042g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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.