White Rice (Cooked)vsDark Rye Flour
White Rice (Cooked) has 130 calories and 2.7g protein per 100g. Dark Rye Flour has 325 calories and 16g protein per 100g Dark Rye Flour has more protein, White Rice (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for White Rice (Cooked) vs Dark Rye Flour
Go with White Rice (Cooked) at just 130 kcal per 100g — 60% 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's carbs (68.6g) come with 23.8g of fiber for steady energy — unlike refined carbs that spike and crash blood sugar.
Dark Rye Flour packs 15.9g of protein per 100g (20% of calories from protein) — the better pick for muscle growth and recovery.
Dark Rye Flour is the heart-friendlier option with less sodium, more fiber, more potassium.
Dark Rye Flour provides 717mg of potassium per 100g — important for muscle function and hydration.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Rice White Long-grain Regular Cooked | Rye Flour Dark | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 130kcal7% | 325kcal16% | <0.1kcal |
| Protein | 2.7g5% | 16g32% | <0.1g |
| Total Fat | 0.28g0% | 2.2g3% | <0.1g |
| Saturated Fat | <0.1g0% | 0.27g1% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 28g10% | 69g25% | <0.1g |
| Dietary Fiber | 0.40g1% | 24g85% | <0.1g |
| Sugars | <0.1g | 2.3g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | 2.7mg18% | <0.1mg |
| Vitamin K | 0mcg0% | 5.9mcg5% | <0.1mcg |
| Vitamin B6 | <0.1mg5% | 0.44mg26% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 58mcg14% | 33mcg8% | +25mcg |
| Thiamin (B1) | 0.16mg14% | 0.32mg26% | <0.1mg |
| Riboflavin (B2) | <0.1mg1% | 0.25mg19% | <0.1mg |
| Niacin (B3) | 1.5mg9% | 4.3mg27% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 382mg17% | 2.0mg0% | +380mg |
| Calcium | 10mg1% | 37mg3% | <0.1mg |
| Iron | 1.2mg7% | 5.0mg28% | <0.1mg |
| Potassium | 35mg1% | 717mg15% | <0.1mg |
| Phosphorus | 43mg3% | 499mg40% | <0.1mg |
| Magnesium | 12mg3% | 160mg38% | <0.1mg |
| Zinc | 0.49mg4% | 5.0mg46% | <0.1mg |
| Copper | <0.1mg8% | 0.56mg62% | <0.1mg |
| Manganese | 0.47mg21% | 6.1mg263% | <0.1mg |
| Selenium | 7.5mcg14% | 18mcg33% | <0.1mcg |
🔬Nutritional Analysis
Calories: White Rice (Cooked) is significantly lower in calories at just 130 kcal per 100g compared to 325 kcal for Dark Rye Flour — that's 150% fewer calories, making White Rice (Cooked) the better choice for calorie-conscious diets.
Protein: Dark Rye Flour provides more protein with 15.9g versus 2.69g per 100g. In terms of protein-to-calorie efficiency, Dark Rye Flour offers better value for building and maintaining muscle.
Fat: Dark Rye Flour has more fat (2.22g vs 0.28g 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 0mcg), Vitamin E (Dark Rye Flour: 2.73mg vs 0.04mg).
Key Minerals: Notable mineral differences include Sodium (White Rice (Cooked): 382mg vs 2mg), Potassium (Dark Rye Flour: 717mg vs 35mg), Magnesium (Dark Rye Flour: 160mg vs 12mg).
Diet Suitability: Both fit a low-fat diet. Dark Rye Flour fits a low-sodium diet. Dark Rye Flour fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, White Rice (Cooked) or Dark Rye Flour?
- Dark Rye Flour has more protein with 15.9g per 100g compared to 2.69g for White Rice (Cooked).
- Which is lower in calories, White Rice (Cooked) or Dark Rye Flour?
- White Rice (Cooked) is lower in calories with 130 kcal per 100g versus 325 kcal.
- Is White Rice (Cooked) or Dark Rye Flour healthier?
- It depends on your goals. White Rice (Cooked) has 130 calories and 2.69g 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, White Rice (Cooked) or Dark Rye Flour?
- White Rice (Cooked) is leaner with 0.28g of fat per 100g compared to 2.22g.
- Which has more fiber, White Rice (Cooked) or Dark Rye Flour?
- Dark Rye Flour has more fiber with 23.8g per 100g compared to 0.4g.