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
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.
- Manganese42% vs 93%
0.97 mg vs 2.1 mg
- Fiber6% vs 49%
1.6 g vs 13.7 g
- Copper12% vs 38%
0.11 mg vs 0.34 mg
- Selenium11% vs 30%
5.8 µg vs 16.6 µg
- Carbohydrates9% vs 28%
25.6 g vs 77.2 g
- Zinc6% vs 21%
0.71 mg vs 2.3 mg
- Phosphorus8% vs 22%
103 mg vs 280 mg
- Magnesium9% vs 23%
39 mg vs 95.4 mg
- Protein5% vs 17%
2.7 g vs 8.4 g
- Iron3% vs 14%
0.56 mg vs 2.5 mg
- Niacin (B3)16% vs 7%
2.6 mg vs 1.2 mg
- Riboflavin (B2)5% vs 13%
0.069 mg vs 0.17 mg
- Potassium2% vs 9%
86 mg vs 434 mg
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.