Brown rice flour vs Rye bread

Brown rice flourRye bread
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 28 g of brown rice flour or 39 g of rye bread. Both get most of their calories from carbohydrate.

More in brown rice flour: manganese (3.5×), vitamin B6 (7×) and pantothenic acid (2.6×). More in rye bread: folate (13×), sodium and riboflavin (5.9×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Brown rice flour100 cal

27.5 g · 2 g protein · 21.1 g carbs (0.18 g sugars) · 0.77 g fat

Rye bread100 cal

38.6 g · 3.3 g protein · 18.6 g carbs (1.5 g sugars) · 1.3 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.

0%25%50%
  • Manganese48% vs 14%

    1.1 mg vs 0.32 mg

  • Folate1% vs 15%

    4.4 µg vs 58.3 µg

  • Vitamin B612% vs 2%

    0.2 mg vs 0.029 mg

  • Sodiumlimit<1% vs 10%

    2.2 mg vs 233 mg

  • Riboflavin (B2)2% vs 10%

    0.022 mg vs 0.13 mg

  • Pantothenic acid (B5)9% vs 3%

    0.44 mg vs 0.17 mg

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein2 g · 3.3 g4%·7%
  • Total fat0.77 g · 1.3 g1%·2%
  • Saturated fatlimit0.15 g · 0.24 g1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates21.1 g · 18.6 g8%·7%
  • Fiber1.3 g · 2.2 g5%·8%
  • Potassium79.6 mg · 64.1 mg2%·1%
  • Calcium3 mg · 28.2 mg<1%·2%
  • Iron0.55 mg · 1.1 mg3%·6%
  • Magnesium30.9 mg · 15.4 mg7%·4%
  • Phosphorus92.8 mg · 48.3 mg7%·4%
  • Zinc0.67 mg · 0.44 mg6%·4%
  • Copper0.063 mg · 0.072 mg7%·8%
  • Vitamin C0 mg · 0.15 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.17 mg · 0.13 mg1%·1%
  • Thiamin (B1)0.12 mg · 0.17 mg10%·14%
  • Niacin (B3)1.7 mg · 1.5 mg11%·9%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: selenium, vitamin A, vitamin K, choline.

From USDA FoodData Central: Brown rice flour (SR Legacy 168898), Rye bread (SR Legacy 172684). 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.

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Brown rice flour vs Rye bread: nutrition compared | MyFoodAnalysis