Brown Rice (Raw)vsDark Rye Flour
Brown Rice (Raw) has 367 calories and 7.5g protein per 100g. Dark Rye Flour has 325 calories and 16g protein per 100g Dark Rye Flour has more protein, Dark Rye Flour is lower in calories.
🎯When to Eat What
Goal-based picks for Brown Rice (Raw) vs Dark Rye Flour
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 packs 15.9g of protein per 100g (20% of calories from protein) — the better pick for muscle growth and recovery.
Brown Rice (Raw) with 76.2g of carbs per 100g provides fast-acting energy — great before a workout.
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.
Dark Rye Flour has 5mg of iron per 100g — important for energy and preventing anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Rice Brown Long-grain Long Grain Raw | Rye Flour Dark | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 367kcal18% | 325kcal16% | +42kcal |
| Protein | 7.5g15% | 16g32% | <0.1g |
| Total Fat | 3.2g4% | 2.2g3% | +0.98g |
| Saturated Fat | 0.59g3% | 0.27g1% | +0.32g |
| Trans Fat | <0.1g | 0g | +<0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 76g28% | 69g25% | +7.6g |
| Dietary Fiber | 3.6g13% | 24g85% | <0.1g |
| Sugars | 0.66g | 2.3g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.60mg4% | 2.7mg18% | <0.1mg |
| Vitamin K | 0.60mcg1% | 5.9mcg5% | <0.1mcg |
| Vitamin B6 | 0.48mg28% | 0.44mg26% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 23mcg6% | 33mcg8% | <0.1mcg |
| Thiamin (B1) | 0.54mg45% | 0.32mg26% | +0.23mg |
| Riboflavin (B2) | <0.1mg7% | 0.25mg19% | <0.1mg |
| Niacin (B3) | 6.5mg41% | 4.3mg27% | +2.2mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 2.0mg0% | +3.0mg |
| Calcium | 9.0mg1% | 37mg3% | <0.1mg |
| Iron | 1.3mg7% | 5.0mg28% | <0.1mg |
| Potassium | 250mg5% | 717mg15% | <0.1mg |
| Phosphorus | 311mg25% | 499mg40% | <0.1mg |
| Magnesium | 116mg28% | 160mg38% | <0.1mg |
| Zinc | 2.1mg19% | 5.0mg46% | <0.1mg |
| Copper | 0.30mg34% | 0.56mg62% | <0.1mg |
| Manganese | 2.9mg124% | 6.1mg263% | <0.1mg |
| Selenium | 17mcg31% | 18mcg33% | <0.1mcg |
🔬Nutritional Analysis
Calories: Dark Rye Flour is moderately lower in calories than Brown Rice (Raw), containing 325 kcal compared to 367 kcal per 100g (13% fewer calories).
Protein: Dark Rye Flour provides more protein with 15.9g versus 7.54g per 100g. In terms of protein-to-calorie efficiency, Dark Rye Flour offers better value for building and maintaining muscle.
Fat: Brown Rice (Raw) has more fat (3.2g 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 A (Dark Rye Flour: 1mcg vs 0mcg), Vitamin K (Dark Rye Flour: 5.9mcg vs 0.6mcg), Vitamin E (Dark Rye Flour: 2.73mg vs 0.6mg).
Key Minerals: Notable mineral differences include Calcium (Dark Rye Flour: 37mg vs 9mg), Iron (Dark Rye Flour: 4.97mg vs 1.29mg), Potassium (Dark Rye Flour: 717mg vs 250mg).
Diet Suitability: Dark Rye Flour fits a low-fat diet. Both fit a low-sodium diet. Dark Rye Flour fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Brown Rice (Raw) or Dark Rye Flour?
- Dark Rye Flour has more protein with 15.9g per 100g compared to 7.54g for Brown Rice (Raw).
- Which is lower in calories, Brown Rice (Raw) or Dark Rye Flour?
- Dark Rye Flour is lower in calories with 325 kcal per 100g versus 367 kcal.
- Is Brown Rice (Raw) or Dark Rye Flour healthier?
- It depends on your goals. Brown Rice (Raw) has 367 calories and 7.54g 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, Brown Rice (Raw) or Dark Rye Flour?
- Dark Rye Flour is leaner with 2.22g of fat per 100g compared to 3.2g.
- Which has more fiber, Brown Rice (Raw) or Dark Rye Flour?
- Dark Rye Flour has more fiber with 23.8g per 100g compared to 3.6g.