Cooked brown long-grain rice vs Rye flour
In short
Gram for gram, there are 2.9 times as many calories in rye flour as in cooked brown long-grain rice (351 vs 123 in 100 g). Both get most of their calories from carbohydrate.
More in cooked brown long-grain rice: niacin (2.2×). More in rye flour: manganese (2.2×), fiber (8.5×), copper (3.2×), selenium (2.9×) and 8 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
2.7 g protein · 25.6 g carbs (0.24 g sugars) · 0.97 g fat
8.4 g protein · 77.2 g carbs · 1.9 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Manganese0.97 mg · 2.1 mg42%93%
- Fiber1.6 g · 13.7 g6%49%
- Copper0.11 mg · 0.34 mg12%38%
- Selenium5.8 µg · 16.6 µg11%30%
- Carbohydrates25.6 g · 77.2 g9%28%
- Zinc0.71 mg · 2.3 mg6%21%
- Phosphorus103 mg · 280 mg8%22%
- Magnesium39 mg · 95.4 mg9%23%
- Protein2.7 g · 8.4 g5%17%
- Iron0.56 mg · 2.5 mg3%14%
- Niacin (B3)2.6 mg · 1.2 mg16%7%
- Riboflavin (B2)0.069 mg · 0.17 mg5%13%
- Potassium86 mg · 434 mg2%9%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat0.97 g · 1.9 g1%·2%
- Sodiumlimit4 mg · 0 mg<1%·0%
- Calcium3 mg · 32.2 mg<1%·2%
- Thiamin (B1)0.18 mg · 0.22 mg15%·18%
- Vitamin B60.12 mg · 0.16 mg7%·10%
Reported for only one of the two, so not compared: saturated fat, cholesterol, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, pantothenic acid (B5), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Cooked brown long-grain rice (SR Legacy 169704), 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.