Search for Nutrition Info » Cereal Grains and Pasta  » Wheat flour, whole-grain
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Nutritional info of: Wheat flour, whole-grain
vs
Rye flour, dark

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White Whole Wheat flour
White Whole Wheat flour
Sourdough and Light Rye
Sourdough and Light Rye
 
Official USDA name:"Wheat flour, whole-grain"
USDA Record Number:"20080"
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Food Group:Cereal Grains and Pasta
Official USDA name:"Rye flour, dark"
USDA Record Number:"20063"
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Food Group:Cereal Grains and Pasta

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Wheat flour, whole-grain vs Rye flour, dark

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

340
Calories from Fat 21
 

% Daily Value*

 

Total Fat

2g
4%
 
Saturated Fat 0g2%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

2mg
0%
 

Total Carbohydrate

72g
24%
 
Dietary Fiber 11g43%
 
Sugars 0g
 

Protein

13g
 
Vitamin A0% · Vitamin C0%
 
Calcium3% · Iron20%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

325
Calories from Fat 19
 

% Daily Value*

 

Total Fat

2g
3%
 
Saturated Fat 0g1%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

2mg
0%
 

Total Carbohydrate

69g
23%
 
Dietary Fiber 24g95%
 
Sugars 2g
 

Protein

16g
 
Vitamin A0% · Vitamin C0%
 
Calcium4% · Iron28%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Wheat flour, whole-grain vs Rye flour, dark

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories340 kcal1423 kJ17%
 
from Carbs272 kcal1138.24 kJ
 
from Fat20.9 kcal87.55 kJ
 
from Protein47.4 kcal198.42 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories325 kcal1360 kJ16%
 
from Carbs259.4 kcal1085.42 kJ
 
from Fat18.6 kcal77.74 kJ
 
from Protein47.1 kcal197.04 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Wheat flour, whole-grain vs Rye flour, dark

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 9 IU 0%
 
Vitamin B6 0.407 mg 20%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.71 mg 4%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 1.9 mcg 2%
 
Thiamin 0.502 mg 33%
 
Riboflavin 0.165 mg 10%
 
Niacin 4.957 mg 25%
 
Pantothenic Acid 0.603 mg 6%
 
Folate 44 mcg 11%
 
Folate, Food 44 mcg 11%
 
Folate, DFE 44 mcg DFE 11%
 
Choline 31.2 mg ~
 
Betaine 72.8 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 11 IU 0%
 
Vitamin B6 0.443 mg 22%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 2.73 mg 14%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 5.9 mcg 7%
 
Thiamin 0.316 mg 21%
 
Riboflavin 0.251 mg 15%
 
Niacin 4.27 mg 21%
 
Pantothenic Acid 1.456 mg 15%
 
Folate 33 mcg 8%
 
Folate, Food 33 mcg 8%
 
Folate, DFE 33 mcg DFE 8%
 
Choline 30.4 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Wheat flour, whole-grain vs Rye flour, dark

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 34 mg 3%
 
Iron 3.6 mg 20%
 
Magnesium 137 mg 34%
 
Phosphorus 357 mg 36%
 
Potassium 363 mg 8%
 
Sodium 2 mg 0%
 
Zinc 2.6 mg 17%
 
Copper 0.41 mg 20%
 
Manganese 4.067 mg 203%
 
Selenium 61.8 mcg 88%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 37 mg 4%
 
Iron 4.97 mg 28%
 
Magnesium 160 mg 40%
 
Phosphorus 499 mg 50%
 
Potassium 717 mg 15%
 
Sodium 2 mg 0%
 
Zinc 5.04 mg 34%
 
Copper 0.56 mg 28%
 
Manganese 6.062 mg 303%
 
Selenium 18 mcg 26%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Wheat flour, whole-grain vs Rye flour, dark

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein13.21g26%
 

Essential Aminos

 
Histidine0.357 g51%
 
Isoleucine0.443 g32%
 
Leucine0.898 g33%
 
Lysine0.359 g17%
 
Methionine0.228 g
 
Phenylalanine0.682 g
 
Threonine0.367 g35%
 
Tryptophan0.174 g62%
 
Valine0.564 g31%
 

Non-essential Aminos

 
Arginine0.648 g
 
Alanine0.489 g
 
Aspartate0.722 g
 
Cystine0.275 g
 
Glutamate4.328 g
 
Glycine0.569 g
 
Hydroxyproline
 
Proline2.075 g
 
Serine0.62 g
 
Tyrosine0.275 g
 
Methionine + Cystine† 0.503 g 48
 
Phenylalanine + Tyrosine† 0.957 g 91
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein15.91g32%
 

Essential Aminos

 
Histidine0.233 g33%
 
Isoleucine0.353 g25%
 
Leucine0.857 g31%
 
Lysine0.338 g16%
 
Methionine0.199 g
 
Phenylalanine0.646 g
 
Threonine0.49 g47%
 
Tryptophan0.18 g64%
 
Valine0.498 g27%
 

Non-essential Aminos

 
Arginine0.764 g
 
Alanine0.647 g
 
Aspartate0.827 g
 
Cystine
 
Glutamate3.139 g
 
Glycine0.68 g
 
Hydroxyproline
 
Proline1.014 g
 
Serine0.681 g
 
Tyrosine0.271 g
 
Methionine + Cystine† ~
 
Phenylalanine + Tyrosine† 0.917 g 87
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Wheat flour, whole-grain vs Rye flour, dark

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates71.97g24%
 
Dietary Fiber10.7g43%
 
Starch57.77g
 
Sugars0.41g
 
Sucrose0.36g
 
Glucose0g
 
Fructose0.05g
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates68.63g23%
 
Dietary Fiber23.8g95%
 
Starch~
 
Sugars2.31g
 
Sucrose1.8g
 
Glucose0.22g
 
Fructose0.23g
 
Lactose0g
 
Maltose0.07g
 
Galactose0g
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Wheat flour, whole-grain vs Rye flour, dark

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat2.5g4%
 
Total Omega-3 Fatty Acids0.073g
 
Total Omega-6 Fatty Acids1.093g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.43g2%
 
Arachidic Acid   [Eicosanoic Acid]0g
 
Behenic Acid   [Docosanoic Acid]0g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]0g
 
Margaric Acid   [Heptadecanoic Acid]0g
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.41g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.02g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.283g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.01g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0g
 
Oleic Acid   [Octadecenoic Acid]0.273g
 
Palmitoleic Acid   [Hexadecenoic Acid]0g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

1.167g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:50g
 
22:40g
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]1.093g
 
Linolenic Acid   [Octadecatrienoic Acid]0.073g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat2.22g3%
 
Total Omega-3 Fatty Acids0.147g
 
Total Omega-6 Fatty Acids0.899g
 
Total Trans Fatty Acids0g
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.269g1%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.003g
 
Palmitic Acid   [Hexadecanoic Acid]0.255g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.009g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.284g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.012g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.262g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.01g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

1.046g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.899g
 
Linolenic Acid   [Octadecatrienoic Acid]0.147g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Wheat flour, whole-grain vs Rye flour, dark

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water10.74g
 
Ash1.58g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water10.75g
 
Ash2.5g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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