In short
Gram for gram, the calories are about the same: 351 in 100 g of rye flour, 366 of 00 flour. Both get most of their calories from carbohydrate.
More in rye flour: manganese (3.9×), fiber (5.2×), copper (2×), magnesium (3.7×) and 8 more. More in 00 flour: protein. Everything else is within 4% of a day's needs.
Calories, and where they come from
8.4 g protein · 77.2 g carbs · 1.9 g fat
11.4 g protein · 74.4 g carbs · 1.5 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.
- Manganese93% vs 24%
2.1 mg vs 0.55 mg
- Fiber49% vs 9%
13.7 g vs 2.7 g
- Copper38% vs 19%
0.34 mg vs 0.17 mg
- Magnesium23% vs 6%
95.4 mg vs 25.8 mg
- Zinc21% vs 7%
2.3 mg vs 0.79 mg
- Phosphorus22% vs 8%
280 mg vs 106 mg
- Selenium30% vs 19%
16.6 µg vs 10.3 µg
- Iron14% vs 5%
2.5 mg vs 0.99 mg
- Thiamin (B1)18% vs 10%
0.22 mg vs 0.13 mg
- Vitamin B610% vs 3%
0.16 mg vs 0.055 mg
- Potassium9% vs 3%
434 mg vs 136 mg
- Riboflavin (B2)13% vs 7%
0.17 mg vs 0.091 mg
- Protein17% vs 23%
8.4 g vs 11.4 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.9 g · 1.5 g2%·2%
- Carbohydrates77.2 g · 74.4 g28%·27%
- Sodiumlimit0 mg · 0 mg0%·0%
- Calcium32.2 mg · 18.7 mg2%·1%
- Niacin (B3)1.2 mg · 1.4 mg7%·9%
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.