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 for manganese, 82% more than flour.
- Flour contains 5 times more folate than rye. While flour contains 183µg of folate, rye contains only 38µg.
- Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of flour is 72.
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 more IronIron | +76.4% |
| Contains more SeleniumSelenium | +143.9% |
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +60% |
| Contains more PotassiumPotassium | +376.6% |
| Contains more CopperCopper | +154.9% |
| Contains more ZincZinc | +278.6% |
| Contains more PhosphorusPhosphorus | +207.4% |
| Contains more ManganeseManganese | +277.9% |
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 B1Vitamin B1 | +148.4% |
| Contains more Vitamin B2Vitamin B2 | +96.8% |
| Contains more Vitamin B3Vitamin B3 | +38.3% |
| Contains more FolateFolate | +381.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1316.7% |
| Contains more Vitamin B5Vitamin B5 | +232.4% |
| Contains more Vitamin B6Vitamin B6 | +568.2% |
| Contains more Vitamin KVitamin K | +1866.7% |
| Contains more CholineCholine | +192.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +12.5% |
| Contains more FatsFats | +66.3% |
| Contains more OtherOther | +241.3% |
~equal in
Protein
~10.34g
~equal in
Carbs
~75.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -21.3% |
| Contains more Mono. FatMonounsaturated fat | +139.1% |
| Contains more Poly. FatPolyunsaturated 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 Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.682mg | 2.577mg | 82% |
| Fiber | 2.7g | 15.1g | 50% |
| Vitamin B1 | 0.785mg | 0.316mg | 39% |
| Selenium | 33.9µg | 13.9µg | 36% |
| Folate | 183µg | 38µg | 36% |
| Phosphorus | 108mg | 332mg | 32% |
| Copper | 0.144mg | 0.367mg | 25% |
| Iron | 4.64mg | 2.63mg | 25% |
| Magnesium | 22mg | 110mg | 21% |
| Vitamin B5 | 0.438mg | 1.456mg | 20% |
| Vitamin B2 | 0.494mg | 0.251mg | 19% |
| Vitamin B6 | 0.044mg | 0.294mg | 19% |
| Zinc | 0.7mg | 2.65mg | 18% |
| Potassium | 107mg | 510mg | 12% |
| Vitamin B3 | 5.904mg | 4.27mg | 10% |
| Vitamin K | 0.3µg | 5.9µg | 5% |
| Vitamin E | 0.06mg | 0.85mg | 5% |
| Choline | 10.4mg | 30.4mg | 4% |
| Polyunsaturated fat | 0.413g | 0.767g | 2% |
| Calories | 364kcal | 338kcal | 1% |
| Calcium | 15mg | 24mg | 1% |
| Fats | 0.98g | 1.63g | 1% |
| Protein | 10.33g | 10.34g | 0% |
| Carbs | 76.31g | 75.86g | 0% |
| Net carbs | 73.61g | 60.76g | N/A |
| Sugar | 0.27g | 0.98g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Saturated fat | 0.155g | 0.197g | 0% |
| Monounsaturated fat | 0.087g | 0.208g | 0% |
| Tryptophan | 0.127mg | 0.108mg | 0% |
| Threonine | 0.281mg | 0.289mg | 0% |
| Isoleucine | 0.357mg | 0.208mg | 0% |
| Leucine | 0.71mg | 0.563mg | 0% |
| Lysine | 0.228mg | 0.286mg | 0% |
| Methionine | 0.183mg | 0.153mg | 0% |
| Phenylalanine | 0.52mg | 0.435mg | 0% |
| Valine | 0.415mg | 0.317mg | 0% |
| Histidine | 0.23mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
46%
35%
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 Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
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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.