Rye flour vs Wheat flour
Nutrition comparison per 100 g serving
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Rye flour wins in 12 out of 29 nutrient categories
Rye flour: 12
vs
Wheat flour: 11
(6 ties)
Overview
| Nutrient | Rye flour | Wheat flour | Winner |
|---|---|---|---|
| Calories | 357 cal | 362 cal | |
| Protein | 9.8 g | 13.1 g | |
| Carbs | 76.7 g | 72.2 g | |
| Fat | 1.3 g | 1.4 g | |
| Fiber | 8 g | 2.4 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Rye flour | Wheat flour | Winner |
|---|---|---|---|
| Choline, total | 10.8 MG | 10.4 MG | |
| Folate, total | 23 UG | 170 UG | |
| Niacin | 0.8 MG | 6.0 MG | |
| Pantothenic acid | 0.7 MG | 0.4 MG | |
| Riboflavin | 0.1 MG | 0.4 MG | |
| Thiamin | 0.3 MG | 0.7 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.0 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.8 MG | 0.1 MG | |
| Vitamin K (phylloquinone) | 5.9 UG | 0.3 UG |
Minerals
| Mineral | Rye flour | Wheat flour | Winner |
|---|---|---|---|
| Calcium, Ca | 13 MG | 24 MG | |
| Copper, Cu | 0.2 MG | 0.2 MG | |
| Iron, Fe | 0.9 MG | 5.1 MG | |
| Magnesium, Mg | 32 MG | 35 MG | |
| Manganese, Mn | 1.2 MG | 0.6 MG | |
| Phosphorus, P | 130 MG | 119 MG | |
| Potassium, K | 224 MG | 128 MG | |
| Selenium, Se | 17.6 UG | 26.2 UG | |
| Sodium, Na | 2 MG | 2 MG | Tie |
| Zinc, Zn | 1.3 MG | 1.6 MG |