Bread Whole-wheatvsDark Rye Flour
Bread Whole-wheat has 254 calories and 12g protein per 100g. Dark Rye Flour has 325 calories and 16g protein per 100g Dark Rye Flour has more protein, Bread Whole-wheat is lower in calories.
🎯When to Eat What
Goal-based picks for Bread Whole-wheat vs Dark Rye Flour
Go with Bread Whole-wheat at just 254 kcal per 100g — 22% 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 Whole-wheat provides 163mg of calcium per 100g — a much better source for bone health.
Dark Rye Flour has 5mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Bread Whole-wheat
High in sodium at 450mg 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 Whole-wheat Commercially Prepared | Rye Flour Dark | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 254kcal13% | 325kcal16% | <0.1kcal |
| Protein | 12g25% | 16g32% | <0.1g |
| Total Fat | 3.5g5% | 2.2g3% | +1.3g |
| Saturated Fat | 0.73g4% | 0.27g1% | +0.46g |
| Trans Fat | <0.1g | 0g | +<0.1g |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 43g16% | 69g25% | <0.1g |
| Dietary Fiber | 6.0g21% | 24g85% | <0.1g |
| Sugars | — | 2.3g | — |
| ✨Vitamins | |||
| Vitamin A | — | 1.0mcg0% | — |
| Vitamin C | — | 0mg0% | — |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 2.8mg19% | 2.7mg18% | +<0.1mg |
| Vitamin K | — | 5.9mcg5% | — |
| Vitamin B6 | 0.22mg13% | 0.44mg26% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 42mcg11% | 33mcg8% | +9.0mcg |
| Thiamin (B1) | 0.39mg33% | 0.32mg26% | +<0.1mg |
| Riboflavin (B2) | 0.17mg13% | 0.25mg19% | <0.1mg |
| Niacin (B3) | 4.4mg28% | 4.3mg27% | +0.16mg |
| 🔶Minerals | |||
| Sodium | 450mg20% | 2.0mg0% | +448mg |
| Calcium | 163mg13% | 37mg3% | +126mg |
| Iron | 2.6mg14% | 5.0mg28% | <0.1mg |
| Potassium | 250mg5% | 717mg15% | <0.1mg |
| Phosphorus | 212mg17% | 499mg40% | <0.1mg |
| Magnesium | 77mg18% | 160mg38% | <0.1mg |
| Zinc | 1.8mg16% | 5.0mg46% | <0.1mg |
| Copper | 0.23mg25% | 0.56mg62% | <0.1mg |
| Manganese | 2.2mg95% | 6.1mg263% | <0.1mg |
| Selenium | 26mcg47% | 18mcg33% | +7.8mcg |
🔬Nutritional Analysis
Calories: Bread Whole-wheat is moderately lower in calories than Dark Rye Flour, containing 254 kcal compared to 325 kcal per 100g (28% fewer calories).
Protein: Dark Rye Flour provides more protein with 15.9g versus 12.3g per 100g. In terms of protein-to-calorie efficiency, Dark Rye Flour offers better value for building and maintaining muscle.
Fat: Bread Whole-wheat has more fat (3.55g vs 2.22g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin B6 (Dark Rye Flour: 0.443mg vs 0.216mg), Riboflavin (B2) (Dark Rye Flour: 0.251mg vs 0.166mg), Folate (Bread Whole-wheat: 42mcg vs 33mcg).
Key Minerals: Notable mineral differences include Sodium (Bread Whole-wheat: 450mg vs 2mg), Calcium (Bread Whole-wheat: 163mg vs 37mg), Potassium (Dark Rye Flour: 717mg vs 250mg).
Diet Suitability: Dark Rye Flour fits 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 Whole-wheat or Dark Rye Flour?
- Dark Rye Flour has more protein with 15.9g per 100g compared to 12.3g for Bread Whole-wheat.
- Which is lower in calories, Bread Whole-wheat or Dark Rye Flour?
- Bread Whole-wheat is lower in calories with 254 kcal per 100g versus 325 kcal.
- Is Bread Whole-wheat or Dark Rye Flour healthier?
- It depends on your goals. Bread Whole-wheat has 254 calories and 12.3g 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 Whole-wheat or Dark Rye Flour?
- Dark Rye Flour is leaner with 2.22g of fat per 100g compared to 3.55g.
- Which has more fiber, Bread Whole-wheat or Dark Rye Flour?
- Dark Rye Flour has more fiber with 23.8g per 100g compared to 6g.