Rye grain vs Wheat flours
Nutrition comparison per 100 g serving
Ad 468x60
Rye grain wins in 21 out of 29 nutrient categories
Rye grain: 21
vs
Wheat flours: 3
(5 ties)
Overview
| Nutrient | Rye grain | Wheat flours | Winner |
|---|---|---|---|
| Calories | 338 cal | 361 cal | |
| Protein | 10.3 g | 12.0 g | |
| Carbs | 75.9 g | 72.5 g | |
| Fat | 1.6 g | 1.7 g | |
| Fiber | 15.1 g | 2.4 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Rye grain | Wheat flours | Winner |
|---|---|---|---|
| Choline, total | 30.4 MG | 10.4 MG | |
| Folate, total | 38 UG | 33 UG | |
| Niacin | 4.3 MG | 1 MG | |
| Pantothenic acid | 1.5 MG | 0.4 MG | |
| Riboflavin | 0.3 MG | 0.1 MG | |
| Thiamin | 0.3 MG | 0.1 MG | |
| Vitamin A, RAE | 1 UG | 0 UG | |
| 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) | 0.9 MG | 0.4 MG | |
| Vitamin K (phylloquinone) | 5.9 UG | 0.3 UG |
Minerals
| Mineral | Rye grain | Wheat flours | Winner |
|---|---|---|---|
| Calcium, Ca | 24 MG | 15 MG | |
| Copper, Cu | 0.4 MG | 0.2 MG | |
| Iron, Fe | 2.6 MG | 0.9 MG | |
| Magnesium, Mg | 110 MG | 25 MG | |
| Manganese, Mn | 2.6 MG | 0.8 MG | |
| Phosphorus, P | 332 MG | 97 MG | |
| Potassium, K | 510 MG | 100 MG | |
| Selenium, Se | 13.9 UG | 39.7 UG | |
| Sodium, Na | 2 MG | 2 MG | Tie |
| Zinc, Zn | 2.7 MG | 0.9 MG |