Cooked brown long-grain rice vs Rye flour
In short
For the same 100 calories you eat 81 g of cooked brown long-grain rice or 28 g of rye flour. Both get most of their calories from carbohydrate.
More in cooked brown long-grain rice: niacin (6.3×), manganese and thiamin (2.3×). More in rye flour: fiber (3×). Everything else is within 4% of a day's needs.
Calories, and where they come from
81.3 g · 2.2 g protein · 20.8 g carbs (0.2 g sugars) · 0.79 g fat
28.5 g · 2.4 g protein · 22 g carbs · 0.54 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 calories 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.
- Niacin (B3)2.1 mg · 0.33 mg13%2%
- Fiber1.3 g · 3.9 g5%14%
- Manganese0.79 mg · 0.61 mg34%26%
- Thiamin (B1)0.14 mg · 0.062 mg12%5%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.2 g · 2.4 g4%·5%
- Total fat0.79 g · 0.54 g1%·1%
- Carbohydrates20.8 g · 22 g8%·8%
- Sodiumlimit3.3 mg · 0 mg<1%·0%
- Potassium69.9 mg · 124 mg1%·3%
- Calcium2.4 mg · 9.2 mg<1%·1%
- Iron0.46 mg · 0.72 mg3%·4%
- Magnesium31.7 mg · 27.2 mg8%·6%
- Phosphorus83.7 mg · 79.9 mg7%·6%
- Zinc0.58 mg · 0.66 mg5%·6%
- Copper0.086 mg · 0.096 mg10%·11%
- Selenium4.7 µg · 4.7 µg9%·9%
- Riboflavin (B2)0.056 mg · 0.048 mg4%·4%
- Vitamin B60.1 mg · 0.047 mg6%·3%
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.