Bread White WheatvsDark Rye Flour
Bread White Wheat has 238 calories and 11g protein per 100g. Dark Rye Flour has 325 calories and 16g protein per 100g Dark Rye Flour has more protein, Bread White Wheat is lower in calories.
🎯When to Eat What
Goal-based picks for Bread White Wheat vs Dark Rye Flour
Go with Bread White Wheat at just 238 kcal per 100g — 27% fewer calories.
Dark Rye Flour will keep you satisfied longer with 23.8g fiber, 15.9g protein — fat and protein slow digestion while fiber adds bulk.
Dark Rye Flour is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Dark Rye Flour provides 717mg of potassium per 100g — important for muscle function and hydration.
Bread White Wheat provides 684mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Bread White Wheat
High in sodium at 478mg per 100g, so it may not be the best fit for a low-sodium diet.
Dark Rye Flour
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Bread White Wheat | Rye Flour Dark | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 238kcal12% | 325kcal16% | <0.1kcal |
| Protein | 11g21% | 16g32% | <0.1g |
| Total Fat | 2.1g3% | 2.2g3% | <0.1g |
| Saturated Fat | 0.63g3% | 0.27g1% | +0.36g |
| Trans Fat | <0.1g | 0g | +<0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 44g16% | 69g25% | <0.1g |
| Dietary Fiber | 9.2g33% | 24g85% | <0.1g |
| Sugars | 5.0g | 2.3g | +2.7g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.38mg3% | 2.7mg18% | <0.1mg |
| Vitamin K | 7.7mcg6% | 5.9mcg5% | +1.8mcg |
| Vitamin B6 | <0.1mg5% | 0.44mg26% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 127mcg32% | 33mcg8% | +94mcg |
| Thiamin (B1) | 0.51mg43% | 0.32mg26% | +0.19mg |
| Riboflavin (B2) | 0.26mg20% | 0.25mg19% | +<0.1mg |
| Niacin (B3) | 4.5mg28% | 4.3mg27% | +0.19mg |
| 🔶Minerals | |||
| Sodium | 478mg21% | 2.0mg0% | +476mg |
| Calcium | 684mg53% | 37mg3% | +647mg |
| Iron | 4.9mg27% | 5.0mg28% | <0.1mg |
| Potassium | 127mg3% | 717mg15% | <0.1mg |
| Phosphorus | 103mg8% | 499mg40% | <0.1mg |
| Magnesium | 26mg6% | 160mg38% | <0.1mg |
| Zinc | 0.95mg9% | 5.0mg46% | <0.1mg |
| Copper | 0.15mg17% | 0.56mg62% | <0.1mg |
| Manganese | 0.63mg28% | 6.1mg263% | <0.1mg |
| Selenium | 16mcg29% | 18mcg33% | <0.1mcg |
🔬Nutritional Analysis
Calories: Bread White Wheat is significantly lower in calories at just 238 kcal per 100g compared to 325 kcal for Dark Rye Flour — that's 37% fewer calories, making Bread White Wheat the better choice for calorie-conscious diets.
Protein: Dark Rye Flour provides more protein with 15.9g versus 10.7g per 100g. In terms of protein-to-calorie efficiency, Dark Rye Flour offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Bread White Wheat has 2.15g and Dark Rye Flour has 2.22g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Dark Rye Flour: 1mcg vs 0mcg), Vitamin E (Dark Rye Flour: 2.73mg vs 0.38mg), Vitamin B6 (Dark Rye Flour: 0.443mg vs 0.08mg).
Key Minerals: Notable mineral differences include Sodium (Bread White Wheat: 478mg vs 2mg), Calcium (Bread White Wheat: 684mg vs 37mg), Manganese (Dark Rye Flour: 6.06mg vs 0.634mg).
Diet Suitability: Both fit a low-fat diet. Dark Rye Flour fits a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Bread White Wheat or Dark Rye Flour?
- Dark Rye Flour has more protein with 15.9g per 100g compared to 10.7g for Bread White Wheat.
- Which is lower in calories, Bread White Wheat or Dark Rye Flour?
- Bread White Wheat is lower in calories with 238 kcal per 100g versus 325 kcal.
- Is Bread White Wheat or Dark Rye Flour healthier?
- It depends on your goals. Bread White Wheat has 238 calories and 10.7g protein per 100g, while Dark Rye Flour has 325 calories and 15.9g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bread White Wheat or Dark Rye Flour?
- Bread White Wheat is leaner with 2.15g of fat per 100g compared to 2.22g.
- Which has more fiber, Bread White Wheat or Dark Rye Flour?
- Dark Rye Flour has more fiber with 23.8g per 100g compared to 9.2g.