Rye flour vs Wheat flour
Nutrition comparison per 100 g serving
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Rye flour wins in 16 out of 29 nutrient categories
Rye flour: 16
vs
Wheat flour: 7
(6 ties)
Overview
| Nutrient | Rye flour | Wheat flour | Winner |
|---|---|---|---|
| Calories | 349 cal | 366 cal | |
| Protein | 10.9 g | 9.7 g | |
| Carbs | 75.4 g | 76.2 g | |
| Fat | 1.5 g | 1.5 g | |
| Fiber | 11.8 g | 2.4 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Rye flour | Wheat flour | Winner |
|---|---|---|---|
| Choline, total | 20.6 MG | 10.4 MG | |
| Folate, total | 34 UG | 170 UG | |
| Niacin | 1.7 MG | 6.0 MG | |
| Pantothenic acid | 0.5 MG | 0.2 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 | 0.3 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) | 1.4 MG | 0.1 MG | |
| Vitamin K (phylloquinone) | 5.9 UG | 0.3 UG |
Minerals
| Mineral | Rye flour | Wheat flour | Winner |
|---|---|---|---|
| Calcium, Ca | 24 MG | 20 MG | |
| Copper, Cu | 0.3 MG | 0.2 MG | |
| Iron, Fe | 2.5 MG | 5.1 MG | |
| Magnesium, Mg | 63 MG | 25 MG | |
| Manganese, Mn | 2.4 MG | 0.8 MG | |
| Phosphorus, P | 225 MG | 107 MG | |
| Potassium, K | 374 MG | 149 MG | |
| Selenium, Se | 14.4 UG | 14.6 UG | |
| Sodium, Na | 2 MG | 2 MG | Tie |
| Zinc, Zn | 2.2 MG | 1.0 MG |