In short
Gram for gram, the calories are about the same: 366 in 100 g of 00 flour, 351 of rye flour. Both get most of their calories from carbohydrate.
More in 00 flour: protein. More in rye flour: manganese (3.9×), fiber (5.2×), copper (2×), magnesium (3.7×) and 8 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
11.4 g protein · 74.4 g carbs · 1.5 g fat
8.4 g protein · 77.2 g carbs · 1.9 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Manganese24% vs 93%
0.55 mg vs 2.1 mg
- Fiber9% vs 49%
2.7 g vs 13.7 g
- Copper19% vs 38%
0.17 mg vs 0.34 mg
- Magnesium6% vs 23%
25.8 mg vs 95.4 mg
- Zinc7% vs 21%
0.79 mg vs 2.3 mg
- Phosphorus8% vs 22%
106 mg vs 280 mg
- Selenium19% vs 30%
10.3 µg vs 16.6 µg
- Iron5% vs 14%
0.99 mg vs 2.5 mg
- Thiamin (B1)10% vs 18%
0.13 mg vs 0.22 mg
- Vitamin B63% vs 10%
0.055 mg vs 0.16 mg
- Potassium3% vs 9%
136 mg vs 434 mg
- Riboflavin (B2)7% vs 13%
0.091 mg vs 0.17 mg
- Protein23% vs 17%
11.4 g vs 8.4 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.5 g · 1.9 g2%·2%
- Carbohydrates74.4 g · 77.2 g27%·28%
- Sodiumlimit0 mg · 0 mg0%·0%
- Calcium18.7 mg · 32.2 mg1%·2%
- Niacin (B3)1.4 mg · 1.2 mg9%·7%
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.