White Rice (Raw)vsDark Rye Flour
White Rice (Raw) has 365 calories and 7.1g 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 White 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'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.
White Rice (Raw) with 80g of carbs per 100g provides fast-acting energy — great before a workout.
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 Enriched | Rye Flour Dark | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 365kcal18% | 325kcal16% | +40kcal |
| Protein | 7.1g14% | 16g32% | <0.1g |
| Total Fat | 0.66g1% | 2.2g3% | <0.1g |
| Saturated Fat | 0.18g1% | 0.27g1% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 80g29% | 69g25% | +11g |
| Dietary Fiber | 1.3g5% | 24g85% | <0.1g |
| Sugars | 0.12g | 2.3g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.11mg1% | 2.7mg18% | <0.1mg |
| Vitamin K | 0.10mcg0% | 5.9mcg5% | <0.1mcg |
| Vitamin B6 | 0.16mg10% | 0.44mg26% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 231mcg58% | 33mcg8% | +198mcg |
| Thiamin (B1) | 0.58mg48% | 0.32mg26% | +0.26mg |
| Riboflavin (B2) | <0.1mg4% | 0.25mg19% | <0.1mg |
| Niacin (B3) | 4.2mg26% | 4.3mg27% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 2.0mg0% | +3.0mg |
| Calcium | 28mg2% | 37mg3% | <0.1mg |
| Iron | 4.3mg24% | 5.0mg28% | <0.1mg |
| Potassium | 115mg2% | 717mg15% | <0.1mg |
| Phosphorus | 115mg9% | 499mg40% | <0.1mg |
| Magnesium | 25mg6% | 160mg38% | <0.1mg |
| Zinc | 1.1mg10% | 5.0mg46% | <0.1mg |
| Copper | 0.22mg24% | 0.56mg62% | <0.1mg |
| Manganese | 1.1mg47% | 6.1mg263% | <0.1mg |
| Selenium | 15mcg27% | 18mcg33% | <0.1mcg |
🔬Nutritional Analysis
Calories: Dark Rye Flour is moderately lower in calories than White Rice (Raw), containing 325 kcal compared to 365 kcal per 100g (12% fewer calories).
Protein: Dark Rye Flour provides more protein with 15.9g versus 7.13g 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 0.66g 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 0.1mcg), Vitamin E (Dark Rye Flour: 2.73mg vs 0.11mg).
Key Minerals: Notable mineral differences include Potassium (Dark Rye Flour: 717mg vs 115mg), Magnesium (Dark Rye Flour: 160mg vs 25mg), Manganese (Dark Rye Flour: 6.06mg vs 1.09mg).
Diet Suitability: Both fit 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, White Rice (Raw) or Dark Rye Flour?
- Dark Rye Flour has more protein with 15.9g per 100g compared to 7.13g for White Rice (Raw).
- Which is lower in calories, White Rice (Raw) or Dark Rye Flour?
- Dark Rye Flour is lower in calories with 325 kcal per 100g versus 365 kcal.
- Is White Rice (Raw) or Dark Rye Flour healthier?
- It depends on your goals. White Rice (Raw) has 365 calories and 7.13g 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 (Raw) or Dark Rye Flour?
- White Rice (Raw) is leaner with 0.66g of fat per 100g compared to 2.22g.
- Which has more fiber, White Rice (Raw) or Dark Rye Flour?
- Dark Rye Flour has more fiber with 23.8g per 100g compared to 1.3g.