In short
For the same 100 calories you eat 28 g of rye flour or 27 g of 00 flour. Both get most of their calories from carbohydrate.
More in rye flour: manganese (4×), fiber (5.4×), copper (2.1×), magnesium (3.9×) and 2 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
28.5 g · 2.4 g protein · 22 g carbs · 0.54 g fat
27.4 g · 3.1 g protein · 20.4 g carbs · 0.42 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.
- Manganese26% vs 7%
0.61 mg vs 0.15 mg
- Fiber14% vs 3%
3.9 g vs 0.73 g
- Copper11% vs 5%
0.096 mg vs 0.046 mg
- Magnesium6% vs 2%
27.2 mg vs 7.1 mg
- Phosphorus6% vs 2%
79.9 mg vs 29 mg
- Zinc6% vs 2%
0.66 mg vs 0.22 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.4 g · 3.1 g5%·6%
- Total fat0.54 g · 0.42 g1%·1%
- Carbohydrates22 g · 20.4 g8%·7%
- Sodiumlimit0 mg · 0 mg0%·0%
- Potassium124 mg · 37.1 mg3%·1%
- Calcium9.2 mg · 5.1 mg1%·<1%
- Iron0.72 mg · 0.27 mg4%·1%
- Selenium4.7 µg · 2.8 µg9%·5%
- Thiamin (B1)0.062 mg · 0.034 mg5%·3%
- Riboflavin (B2)0.048 mg · 0.025 mg4%·2%
- Niacin (B3)0.33 mg · 0.37 mg2%·2%
- Vitamin B60.047 mg · 0.015 mg3%·1%
Reported for only one of the two, so not compared: biotin (B7), folate.
From USDA FoodData Central: Rye flour (Foundation 2512375), 00 flour (Foundation 2003586). 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.