Pasta, cooked vs Rye flour
In short
For the same 100 calories you eat 64 g of pasta, cooked or 28 g of rye flour. Both get most of their calories from carbohydrate.
More in pasta, cooked: selenium (3.5×), thiamin (2.8×), sodium and niacin (3.2×). More in rye flour: fiber (3.4×). Everything else is within 4% of a day's needs.
Calories, and where they come from
63.7 g · 3.7 g protein · 19.5 g carbs (0.36 g sugars) · 0.59 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.
- Selenium16.7 µg · 4.7 µg30%9%
- Fiber1.1 g · 3.9 g4%14%
- Thiamin (B1)0.17 mg · 0.062 mg14%5%
- Sodiumlimit148 mg · 0 mg6%0%
- Niacin (B3)1.1 mg · 0.33 mg7%2%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 2.4 g7%·5%
- Total fat0.59 g · 0.54 g1%·1%
- Carbohydrates19.5 g · 22 g7%·8%
- Potassium28 mg · 124 mg1%·3%
- Calcium4.5 mg · 9.2 mg<1%·1%
- Iron0.81 mg · 0.72 mg4%·4%
- Magnesium11.5 mg · 27.2 mg3%·6%
- Phosphorus36.9 mg · 79.9 mg3%·6%
- Zinc0.32 mg · 0.66 mg3%·6%
- Copper0.063 mg · 0.096 mg7%·11%
- Riboflavin (B2)0.086 mg · 0.048 mg7%·4%
- Vitamin B60.031 mg · 0.047 mg2%·3%
Reported for only one of the two, so not compared: saturated fat, cholesterol, manganese, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Pasta, cooked (Survey (FNDDS) 2708357), 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.