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  6. Wheat flour, whole-grain, soft wheat vs. Rye

Wheat flour, whole-grain, soft wheat vs. Rye — In-Depth Nutrition Comparison

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Differences between wheat flour, whole-grain, soft wheat and rye

  • Wheat flour, whole-grain, soft wheat has more manganese, iron, copper, and vitamin B3, while rye has more vitamin B5, fiber, and vitamin B6.
  • Wheat flour, whole-grain, soft wheat's daily need coverage for manganese is 36% higher.

The food types used in this comparison are Wheat flour, whole-grain, soft wheat and Rye grain.

Infographic

Wheat flour, whole-grain, soft wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 84% 9.9% 35% 139% 158% 81% 138% 0.39% 443% 69%
Rye
Rye
2
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 CalciumCalcium +37.5%
Contains more IronIron +41.1%
Contains more CopperCopper +29.4%
Contains more ZincZinc +11.7%
Contains more ManganeseManganese +31.9%
Contains more PotassiumPotassium +29.4%
Contains less SodiumSodium -33.3%
~equal in Magnesium ~110mg
~equal in Phosphorus ~332mg
~equal in Selenium ~13.9µg

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.
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% 0.54% 11% 0% 74% 43% 100% 61% 44% 0% 4.8% 21% 17%
Rye
Rye
7
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% 0.66% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin B3Vitamin B3 +25.2%
Contains more Vitamin AVitamin A +22.2%
Contains more Vitamin EVitamin E +60.4%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more Vitamin B5Vitamin B5 +44%
Contains more Vitamin B6Vitamin B6 +53.9%
Contains more Vitamin KVitamin K +210.5%
Contains more FolateFolate +35.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.316mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 2% 74% 12%
Protein: 9.61 g
Fats: 1.95 g
Carbs: 74.48 g
Water: 12.42 g
Other: 1.54 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 FatsFats +19.6%
Contains more WaterWater +17.2%
~equal in Protein ~10.34g
~equal in Carbs ~75.86g
~equal in Other ~1.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 15% 62%
Saturated Fat: Sat. Fat 0.43 g
Monounsaturated Fat: Mono. Fat 0.283 g
Polyunsaturated fat: Poly. Fat 1.167 g
Rye
Rye
1
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 more Mono. FatMonounsaturated Fat +36.1%
Contains more Poly. FatPolyunsaturated fat +52.2%
Contains less Sat. FatSaturated Fat -54.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat flour, whole-grain, soft wheat Rye
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat flour, whole-grain, soft wheat Rye Opinion
Calories 332kcal 338kcal Rye
Protein 9.61g 10.34g Rye
Fats 1.95g 1.63g Wheat flour, whole-grain, soft wheat
Net carbs 61.38g 60.76g Wheat flour, whole-grain, soft wheat
Carbs 74.48g 75.86g Rye
Magnesium 117mg 110mg Wheat flour, whole-grain, soft wheat
Calcium 33mg 24mg Wheat flour, whole-grain, soft wheat
Potassium 394mg 510mg Rye
Iron 3.71mg 2.63mg Wheat flour, whole-grain, soft wheat
Sugar 1.02g 0.98g Rye
Fiber 13.1g 15.1g Rye
Copper 0.475mg 0.367mg Wheat flour, whole-grain, soft wheat
Zinc 2.96mg 2.65mg Wheat flour, whole-grain, soft wheat
Phosphorus 323mg 332mg Rye
Sodium 3mg 2mg Rye
Vitamin A 9IU 11IU Rye
Vitamin A 0µg 1µg Rye
Vitamin E 0.53mg 0.85mg Rye
Manganese 3.399mg 2.577mg Wheat flour, whole-grain, soft wheat
Selenium 12.7µg 13.9µg Rye
Vitamin B1 0.297mg 0.316mg Rye
Vitamin B2 0.188mg 0.251mg Rye
Vitamin B3 5.347mg 4.27mg Wheat flour, whole-grain, soft wheat
Vitamin B5 1.011mg 1.456mg Rye
Vitamin B6 0.191mg 0.294mg Rye
Vitamin K 1.9µg 5.9µg Rye
Folate 28µg 38µg Rye
Choline 31.2mg 30.4mg Wheat flour, whole-grain, soft wheat
Saturated Fat 0.43g 0.197g Rye
Monounsaturated Fat 0.283g 0.208g Wheat flour, whole-grain, soft wheat
Polyunsaturated fat 1.167g 0.767g Wheat flour, whole-grain, soft wheat
Tryptophan 0.108mg Rye
Threonine 0.289mg Rye
Isoleucine 0.208mg Rye
Leucine 0.563mg Rye
Lysine 0.286mg Rye
Methionine 0.153mg Rye
Phenylalanine 0.435mg Rye
Valine 0.317mg Rye
Histidine 0.189mg Rye
Fructose 0.11g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat flour, whole-grain, soft wheat Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
29%
Wheat flour, whole-grain, soft wheat
35%
Rye
Minerals Daily Need Coverage Score
116%
Wheat flour, whole-grain, soft wheat
98%
Rye

Comparison summary

Which food is lower in glycemic index?
Wheat flour, whole-grain, soft wheat
Wheat flour, whole-grain, soft wheat is lower in glycemic index (difference - 34)
Which food is cheaper?
Wheat flour, whole-grain, soft wheat
Wheat flour, whole-grain, soft wheat is cheaper (difference - $0.4)
Which food is richer in minerals?
Wheat flour, whole-grain, soft wheat
Wheat flour, whole-grain, soft wheat is relatively richer in minerals
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.233g)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat flour, whole-grain, soft wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168944/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.