Unenriched white rice flour vs Rye flour
In short
Gram for gram, the calories are about the same: 366 in 100 g of unenriched white rice flour, 351 of rye flour. Both get most of their calories from carbohydrate.
More in unenriched white rice flour: vitamin B6 (2.7×) and niacin (2.2×). More in rye flour: manganese, fiber (5.7×), copper (2.6×), phosphorus (2.9×) and 7 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
6 g protein · 80.1 g carbs (0.12 g sugars) · 1.4 g fat
8.4 g protein · 77.2 g carbs · 1.9 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.
- Manganese52% vs 93%
1.2 mg vs 2.1 mg
- Fiber9% vs 49%
2.4 g vs 13.7 g
- Copper14% vs 38%
0.13 mg vs 0.34 mg
- Vitamin B626% vs 10%
0.44 mg vs 0.16 mg
- Phosphorus8% vs 22%
98 mg vs 280 mg
- Magnesium8% vs 23%
35 mg vs 95.4 mg
- Zinc7% vs 21%
0.8 mg vs 2.3 mg
- Iron2% vs 14%
0.35 mg vs 2.5 mg
- Riboflavin (B2)2% vs 13%
0.021 mg vs 0.17 mg
- Niacin (B3)16% vs 7%
2.6 mg vs 1.2 mg
- Potassium2% vs 9%
76 mg vs 434 mg
- Thiamin (B1)12% vs 18%
0.14 mg vs 0.22 mg
- Protein12% vs 17%
6 g vs 8.4 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.4 g · 1.9 g2%·2%
- Carbohydrates80.1 g · 77.2 g29%·28%
- Sodiumlimit0 mg · 0 mg0%·0%
- Calcium10 mg · 32.2 mg1%·2%
- Selenium15.1 µg · 16.6 µg27%·30%
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, choline.
From USDA FoodData Central: Unenriched white rice flour (SR Legacy 169714), 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.