In short
For the same 100 calories you eat 27 g of 00 flour or 28 g of rye flour. Both get most of their calories from carbohydrate.
More in rye flour: manganese (4×), fiber (5.4×), copper (2.1×), magnesium (3.9×) and 2 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
27.4 g · 3.1 g protein · 20.4 g carbs · 0.42 g fat
28.5 g · 2.4 g protein · 22 g carbs · 0.54 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Manganese7% vs 26%
0.15 mg vs 0.61 mg
- Fiber3% vs 14%
0.73 g vs 3.9 g
- Copper5% vs 11%
0.046 mg vs 0.096 mg
- Magnesium2% vs 6%
7.1 mg vs 27.2 mg
- Phosphorus2% vs 6%
29 mg vs 79.9 mg
- Zinc2% vs 6%
0.22 mg vs 0.66 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.1 g · 2.4 g6%·5%
- Total fat0.42 g · 0.54 g1%·1%
- Carbohydrates20.4 g · 22 g7%·8%
- Sodiumlimit0 mg · 0 mg0%·0%
- Potassium37.1 mg · 124 mg1%·3%
- Calcium5.1 mg · 9.2 mg<1%·1%
- Iron0.27 mg · 0.72 mg1%·4%
- Selenium2.8 µg · 4.7 µg5%·9%
- Thiamin (B1)0.034 mg · 0.062 mg3%·5%
- Riboflavin (B2)0.025 mg · 0.048 mg2%·4%
- Niacin (B3)0.37 mg · 0.33 mg2%·2%
- Vitamin B60.015 mg · 0.047 mg1%·3%
Reported for only one of the two, so not compared: biotin (B7), folate.
From USDA FoodData Central: 00 flour (Foundation 2003586), Rye flour (Foundation 2512375). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.