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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 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.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Rye
Rye
7
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%
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%
~equal in Sodium ~2mg

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
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Rye
Rye
6
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%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Rye 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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
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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -21.3%
Contains more Mono. FatMonounsaturated fat +139.1%
Contains more Poly. FatPolyunsaturated fat +85.7%

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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.