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  6. Flour vs. Rye

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.

Infographic

Flour vs Rye 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.
Flour
Flour
2
:
7
Rye
Rye
Contains more Iron +76.4%
Contains more Selenium +143.9%
Contains more Calcium +60%
Contains more Magnesium +400%
Contains more Phosphorus +207.4%
Contains more Potassium +376.6%
Contains more Zinc +278.6%
Contains more Copper +154.9%
Contains more Manganese +277.9%
Equal in Sodium - 2
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Iron +76.4%
Contains more Selenium +143.9%
Contains more Calcium +60%
Contains more Magnesium +400%
Contains more Phosphorus +207.4%
Contains more Potassium +376.6%
Contains more Zinc +278.6%
Contains more Copper +154.9%
Contains more 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.
Flour
Flour
4
:
5
Rye
Rye
Contains more Vitamin B1 +148.4%
Contains more Vitamin B2 +96.8%
Contains more Vitamin B3 +38.3%
Contains more Folate +381.6%
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin B1 +148.4%
Contains more Vitamin B2 +96.8%
Contains more Vitamin B3 +38.3%
Contains more Folate +381.6%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
:
3
Rye
Rye
Contains more Water +12.5%
Contains more Fats +66.3%
Contains more Other +241.3%
Equal in Protein - 10.34
Equal in Carbs - 75.86
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Water +12.5%
Contains more Fats +66.3%
Contains more Other +241.3%
Equal in Protein - 10.34
Equal in Carbs - 75.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Rye
Rye
Contains less Saturated Fat -21.3%
Contains more Monounsaturated Fat +139.1%
Contains more Polyunsaturated fat +85.7%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains less Saturated Fat -21.3%
Contains more Monounsaturated Fat +139.1%
Contains more 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.
Flour Rye
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Rye Opinion
Net carbs 73.61g 60.76g Flour
Protein 10.33g 10.34g Rye
Fats 0.98g 1.63g Rye
Carbs 76.31g 75.86g Flour
Calories 364kcal 338kcal Flour
Fructose 0.11g Rye
Sugar 0.27g 0.98g Flour
Fiber 2.7g 15.1g Rye
Calcium 15mg 24mg Rye
Iron 4.64mg 2.63mg Flour
Magnesium 22mg 110mg Rye
Phosphorus 108mg 332mg Rye
Potassium 107mg 510mg Rye
Sodium 2mg 2mg
Zinc 0.7mg 2.65mg Rye
Copper 0.144mg 0.367mg Rye
Manganese 0.682mg 2.577mg Rye
Selenium 33.9µg 13.9µg Flour
Vitamin A 0IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.06mg 0.85mg Rye
Vitamin B1 0.785mg 0.316mg Flour
Vitamin B2 0.494mg 0.251mg Flour
Vitamin B3 5.904mg 4.27mg Flour
Vitamin B5 0.438mg 1.456mg Rye
Vitamin B6 0.044mg 0.294mg Rye
Folate 183µg 38µg Flour
Vitamin K 0.3µg 5.9µg Rye
Tryptophan 0.127mg 0.108mg Flour
Threonine 0.281mg 0.289mg Rye
Isoleucine 0.357mg 0.208mg Flour
Leucine 0.71mg 0.563mg Flour
Lysine 0.228mg 0.286mg Rye
Methionine 0.183mg 0.153mg Flour
Phenylalanine 0.52mg 0.435mg Flour
Valine 0.415mg 0.317mg Flour
Histidine 0.23mg 0.189mg Flour
Saturated Fat 0.155g 0.197g Flour
Monounsaturated Fat 0.087g 0.208g Rye
Polyunsaturated fat 0.413g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Flour
36%
Rye
Minerals Daily Need Coverage Score
59%
Flour
98%
Rye

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 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.

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