Rye flour vs Whole grain pasta, cooked
In short
Gram for gram, there are 2.4 times as many calories in rye flour as in whole grain pasta, cooked (351 vs 148 in 100 g). Both get most of their calories from carbohydrate.
More in rye flour: fiber (3.5×), carbohydrates (2.6×), copper, phosphorus (2.2×) and 8 more. More in whole grain pasta, cooked: selenium (2.2×), niacin (2.7×) and sodium. 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
6 g protein · 29.9 g carbs (0.75 g sugars) · 1.7 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.
- Selenium30% vs 66%
16.6 µg vs 36.1 µg
- Fiber49% vs 14%
13.7 g vs 3.9 g
- Carbohydrates28% vs 11%
77.2 g vs 29.9 g
- Copper38% vs 25%
0.34 mg vs 0.22 mg
- Phosphorus22% vs 10%
280 mg vs 126 mg
- Niacin (B3)7% vs 19%
1.2 mg vs 3.1 mg
- Sodiumlimit0% vs 10%
0 mg vs 235 mg
- Magnesium23% vs 13%
95.4 mg vs 54 mg
- Zinc21% vs 12%
2.3 mg vs 1.3 mg
- Potassium9% vs 2%
434 mg vs 95 mg
- Riboflavin (B2)13% vs 8%
0.17 mg vs 0.098 mg
- Thiamin (B1)18% vs 13%
0.22 mg vs 0.15 mg
- Protein17% vs 12%
8.4 g vs 6 g
- Iron14% vs 10%
2.5 mg vs 1.7 mg
- Vitamin B610% vs 5%
0.16 mg vs 0.092 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.9 g · 1.7 g2%·2%
- Calcium32.2 mg · 13 mg2%·1%
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.