Rye flour vs Whole grain pasta, cooked
In short
For the same 100 calories you eat 28 g of rye flour or 68 g of whole grain pasta, cooked. Both get most of their calories from carbohydrate.
More in rye flour: fiber. More in whole grain pasta, cooked: selenium (5.2×), niacin (6.3×), sodium and copper. 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
67.6 g · 4 g protein · 20.2 g carbs (0.51 g sugars) · 1.1 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.
- Selenium4.7 µg · 24.4 µg9%44%
- Niacin (B3)0.33 mg · 2.1 mg2%13%
- Sodiumlimit0 mg · 159 mg0%7%
- Copper0.096 mg · 0.15 mg11%17%
- Fiber3.9 g · 2.6 g14%9%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.4 g · 4 g5%·8%
- Total fat0.54 g · 1.1 g1%·1%
- Carbohydrates22 g · 20.2 g8%·7%
- Potassium124 mg · 64.2 mg3%·1%
- Calcium9.2 mg · 8.8 mg1%·1%
- Iron0.72 mg · 1.2 mg4%·6%
- Magnesium27.2 mg · 36.5 mg6%·9%
- Phosphorus79.9 mg · 85.1 mg6%·7%
- Zinc0.66 mg · 0.9 mg6%·8%
- Thiamin (B1)0.062 mg · 0.1 mg5%·9%
- Riboflavin (B2)0.048 mg · 0.066 mg4%·5%
- Vitamin B60.047 mg · 0.062 mg3%·4%
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), Whole grain pasta, cooked (Survey (FNDDS) 2708358). 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.