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Rye vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between rye and flour

  • Rye has more manganese, fiber, phosphorus, copper, magnesium, and vitamin B5, while flour has more vitamin B1, selenium, folate, and iron.
  • Rye covers your daily need for manganese 82% more than flour.
  • Rye contains 6 times more fiber than flour. While rye contains 15.1g of fiber, flour contains only 2.7g.
  • 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 Rye grain and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Rye vs Flour infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
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%
Contains more IronIron +76.4%
Contains more SeleniumSelenium +143.9%
~equal in Sodium ~2mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Rye
Rye
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Flour
Flour
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
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 Vitamin B1Vitamin B1 +148.4%
Contains more Vitamin B2Vitamin B2 +96.8%
Contains more Vitamin B3Vitamin B3 +38.3%
Contains more FolateFolate +381.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Flour DV% diff.
Manganese 2.577mg 0.682mg 82%
Fiber 15.1g 2.7g 50%
Vitamin B1 0.316mg 0.785mg 39%
Selenium 13.9µg 33.9µg 36%
Folate 38µg 183µg 36%
Phosphorus 332mg 108mg 32%
Iron 2.63mg 4.64mg 25%
Copper 0.367mg 0.144mg 25%
Magnesium 110mg 22mg 21%
Vitamin B5 1.456mg 0.438mg 20%
Vitamin B2 0.251mg 0.494mg 19%
Vitamin B6 0.294mg 0.044mg 19%
Zinc 2.65mg 0.7mg 18%
Potassium 510mg 107mg 12%
Vitamin B3 4.27mg 5.904mg 10%
Vitamin E 0.85mg 0.06mg 5%
Vitamin K 5.9µg 0.3µg 5%
Choline 30.4mg 10.4mg 4%
Polyunsaturated fat 0.767g 0.413g 2%
Calories 338kcal 364kcal 1%
Fats 1.63g 0.98g 1%
Calcium 24mg 15mg 1%
Protein 10.34g 10.33g 0%
Protein per 100 calories 3.1g 2.8g N/A
Calories per 10 g protein 327kcal 352kcal N/A
Weight per 100 calories 30g 27g N/A
Net carbs 60.76g 73.61g N/A
Carbs 75.86g 76.31g 0%
Sugar 0.98g 0.27g N/A
Sodium 2mg 2mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.197g 0.155g 0%
Monounsaturated fat 0.208g 0.087g 0%
Tryptophan 0.108mg 0.127mg 0%
Threonine 0.289mg 0.281mg 0%
Isoleucine 0.208mg 0.357mg 0%
Leucine 0.563mg 0.71mg 0%
Lysine 0.286mg 0.228mg 0%
Methionine 0.153mg 0.183mg 0%
Phenylalanine 0.435mg 0.52mg 0%
Valine 0.317mg 0.415mg 0%
Histidine 0.189mg 0.23mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
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
Contains more FatsFats +66.3%
Contains more WaterWater +12.5%
~equal in Protein ~10.33g
~equal in Carbs ~76.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +139.1%
Contains more Poly. FatPolyunsaturated fat +85.7%
Contains less Sat. FatSaturated fat -21.3%

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