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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Selenium30% vs 92%
16.6 µg vs 50.5 µg
- Fiber49% vs 20%
13.7 g vs 5.5 g
- Niacin (B3)7% vs 27%
1.2 mg vs 4.3 mg
- Sodiumlimit0% vs 14%
0 mg vs 329 mg
- Carbohydrates28% vs 15%
77.2 g vs 41.8 g
- Phosphorus22% vs 14%
280 mg vs 176 mg
- Potassium9% vs 3%
434 mg vs 133 mg
- Magnesium23% vs 18%
95.4 mg vs 75.6 mg
- Zinc21% vs 17%
2.3 mg vs 1.9 mg
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.