Rye flour vs Whole grain pasta, cooked
In short
One serving each: 351 calories in rye flour (100 g), 207 calories in whole grain pasta, cooked (1 cup, cooked, 140 g). Both get most of their calories from carbohydrate.
More in rye flour: fiber (2.5×), carbohydrates, phosphorus, potassium (3.3×) and 2 more. More in whole grain pasta, cooked: selenium (3×), niacin (3.7×) and sodium. Everything else is within 4% of a day's needs.
Calories, and where they come from
100 g · 8.4 g protein · 77.2 g carbs · 1.9 g fat
1 cup, cooked (140 g) · 8.3 g protein · 41.8 g carbs (1.1 g sugars) · 2.4 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.
- Selenium16.6 µg · 50.5 µg30%92%
- Fiber13.7 g · 5.5 g49%20%
- Niacin (B3)1.2 mg · 4.3 mg7%27%
- Sodiumlimit0 mg · 329 mg0%14%
- Carbohydrates77.2 g · 41.8 g28%15%
- Phosphorus280 mg · 176 mg22%14%
- Potassium434 mg · 133 mg9%3%
- Magnesium95.4 mg · 75.6 mg23%18%
- Zinc2.3 mg · 1.9 mg21%17%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein8.4 g · 8.3 g17%·17%
- Total fat1.9 g · 2.4 g2%·3%
- Calcium32.2 mg · 18.2 mg2%·1%
- Iron2.5 mg · 2.4 mg14%·13%
- Copper0.34 mg · 0.31 mg38%·35%
- Thiamin (B1)0.22 mg · 0.22 mg18%·18%
- Riboflavin (B2)0.17 mg · 0.14 mg13%·11%
- Vitamin B60.16 mg · 0.13 mg10%·8%
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.