Unenriched pasta, dry vs Rye flour
In short
For the same 100 calories you eat 27 g of unenriched pasta, dry or 28 g of rye flour. Both get most of their calories from carbohydrate.
More in unenriched pasta, dry: selenium (3.6×). More in rye flour: manganese (2.5×) and fiber (4.5×). Everything else is within 4% of a day's needs.
Calories, and where they come from
27 g · 3.5 g protein · 20.1 g carbs (0.72 g sugars) · 0.41 g fat
28.5 g · 2.4 g protein · 22 g carbs · 0.54 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.
- Selenium31% vs 9%
17 µg vs 4.7 µg
- Manganese11% vs 26%
0.25 mg vs 0.61 mg
- Fiber3% vs 14%
0.86 g vs 3.9 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.5 g · 2.4 g7%·5%
- Total fat0.41 g · 0.54 g1%·1%
- Carbohydrates20.1 g · 22 g7%·8%
- Sodiumlimit1.6 mg · 0 mg<1%·0%
- Potassium60.1 mg · 124 mg1%·3%
- Calcium5.7 mg · 9.2 mg<1%·1%
- Iron0.35 mg · 0.72 mg2%·4%
- Magnesium14.3 mg · 27.2 mg3%·6%
- Phosphorus50.9 mg · 79.9 mg4%·6%
- Zinc0.38 mg · 0.66 mg3%·6%
- Copper0.078 mg · 0.096 mg9%·11%
- Thiamin (B1)0.024 mg · 0.062 mg2%·5%
- Riboflavin (B2)0.016 mg · 0.048 mg1%·4%
- Niacin (B3)0.46 mg · 0.33 mg3%·2%
- Vitamin B60.038 mg · 0.047 mg2%·3%
Reported for only one of the two, so not compared: saturated fat, cholesterol, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, pantothenic acid (B5), biotin (B7), folate, vitamin B12.
From USDA FoodData Central: Unenriched pasta, dry (SR Legacy 168927), Rye flour (Foundation 2512375). 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.