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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
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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
Flour
1
:
6
Rye
Contains more Iron +76.4%
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%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Iron +76.4%
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%
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
Flour
4
:
5
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%
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%
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%

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.
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
Starch g g
Fructose g 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
Vitamin A 0IU 11IU Rye
Vitamin E 0.06mg 0.85mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g 0g 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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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
50
Flour
36
Rye
Mineral Summary Score
40
Flour
71
Rye

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%
Flour
62%
Rye
Carbohydrates
76%
Flour
76%
Rye
Fats
5%
Flour
8%
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

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. 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.