Rye flour vs Pasta, cooked
In short
For the same 100 calories you eat 28 g of rye flour or 64 g of pasta, cooked. Both get most of their calories from carbohydrate.
More in rye flour: fiber (3.4×). More in pasta, cooked: selenium (3.5×), thiamin (2.8×), sodium and niacin (3.2×). 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
63.7 g · 3.7 g protein · 19.5 g carbs (0.36 g sugars) · 0.59 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.
- Selenium9% vs 30%
4.7 µg vs 16.7 µg
- Fiber14% vs 4%
3.9 g vs 1.1 g
- Thiamin (B1)5% vs 14%
0.062 mg vs 0.17 mg
- Sodiumlimit0% vs 6%
0 mg vs 148 mg
- Niacin (B3)2% vs 7%
0.33 mg vs 1.1 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.4 g · 3.7 g5%·7%
- Total fat0.54 g · 0.59 g1%·1%
- Carbohydrates22 g · 19.5 g8%·7%
- Potassium124 mg · 28 mg3%·1%
- Calcium9.2 mg · 4.5 mg1%·<1%
- Iron0.72 mg · 0.81 mg4%·4%
- Magnesium27.2 mg · 11.5 mg6%·3%
- Phosphorus79.9 mg · 36.9 mg6%·3%
- Zinc0.66 mg · 0.32 mg6%·3%
- Copper0.096 mg · 0.063 mg11%·7%
- Riboflavin (B2)0.048 mg · 0.086 mg4%·7%
- Vitamin B60.047 mg · 0.031 mg3%·2%
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: Rye flour (Foundation 2512375), Pasta, cooked (Survey (FNDDS) 2708357). 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.