Rye flour vs Wheat bran
Nutrition comparison per 100 g serving
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Wheat bran wins in 19 out of 29 nutrient categories
Rye flour: 5
vs
Wheat bran: 19
(5 ties)
Overview
| Nutrient | Rye flour | Wheat bran | Winner |
|---|---|---|---|
| Calories | 325 cal | 216 cal | |
| Protein | 15.9 g | 15.6 g | |
| Carbs | 68.6 g | 64.5 g | |
| Fat | 2.2 g | 4.3 g | |
| Fiber | 23.8 g | 42.8 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Rye flour | Wheat bran | Winner |
|---|---|---|---|
| Choline, total | 30.4 MG | 74.4 MG | |
| Folate, total | 33 UG | 79 UG | |
| Niacin | 4.3 MG | 13.6 MG | |
| Pantothenic acid | 1.5 MG | 2.2 MG | |
| Riboflavin | 0.3 MG | 0.6 MG | |
| Thiamin | 0.3 MG | 0.5 MG | |
| Vitamin A, RAE | 1 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.4 MG | 1.3 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 2.7 MG | 1.5 MG | |
| Vitamin K (phylloquinone) | 5.9 UG | 1.9 UG |
Minerals
| Mineral | Rye flour | Wheat bran | Winner |
|---|---|---|---|
| Calcium, Ca | 37 MG | 73 MG | |
| Copper, Cu | 0.6 MG | 1.0 MG | |
| Iron, Fe | 5.0 MG | 10.6 MG | |
| Magnesium, Mg | 160 MG | 611 MG | |
| Manganese, Mn | 6.1 MG | 11.5 MG | |
| Phosphorus, P | 499 MG | 1,013 MG | |
| Potassium, K | 717 MG | 1,182 MG | |
| Selenium, Se | 18 UG | 77.6 UG | |
| Sodium, Na | 2 MG | 2 MG | Tie |
| Zinc, Zn | 5.0 MG | 7.3 MG |