Unenriched white rice flour vs Rye flour
In short
Gram for gram, the calories are about the same: 359 in 100 g of unenriched white rice flour, 351 of rye flour. Both get most of their calories from carbohydrate.
More in rye flour: manganese (2.4×), fiber, selenium (3.1×), magnesium (4.2×) and 8 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
6.9 g protein · 79.8 g carbs · 1.3 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.
- Manganese39% vs 93%
0.89 mg vs 2.1 mg
- Fiber2% vs 49%
0.5 g vs 13.7 g
- Selenium10% vs 30%
5.3 µg vs 16.6 µg
- Magnesium5% vs 23%
22.9 mg vs 95.4 mg
- Phosphorus8% vs 22%
94 mg vs 280 mg
- Copper23% vs 38%
0.21 mg vs 0.34 mg
- Riboflavin (B2)0% vs 13%
0 mg vs 0.17 mg
- Iron1% vs 14%
0.22 mg vs 2.5 mg
- Thiamin (B1)8% vs 18%
0.09 mg vs 0.22 mg
- Zinc11% vs 21%
1.2 mg vs 2.3 mg
- Potassium2% vs 9%
75 mg vs 434 mg
- Vitamin B63% vs 10%
0.052 mg vs 0.16 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein6.9 g · 8.4 g14%·17%
- Total fat1.3 g · 1.9 g2%·2%
- Carbohydrates79.8 g · 77.2 g29%·28%
- Sodiumlimit5 mg · 0 mg<1%·0%
- Calcium6 mg · 32.2 mg<1%·2%
- Niacin (B3)1.3 mg · 1.2 mg8%·7%
Reported for only one of the two, so not compared: biotin (B7), folate.
From USDA FoodData Central: Unenriched white rice flour (Foundation 790214), 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.