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All-purpose flour
All-purpose flour5
VS
Rye bread
Rye bread5

Dead heat · 10 categories decided

Each value is per 100 g edible portion.

The verdict

It's a dead heat — each wins 5 of 10 match-ups.

Pick All-purpose flour for more protein, less sugar, less saturated fat, less sodium and more iron.

Pick Rye bread for more fiber, more potassium, more calcium, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    364 kcal
    259 kcal
  • Proteinmore is better
    WIN10.33 g
    8.5 g
  • Carbohydrate
    76.31 g
    48.3 g
  • Fibermore is better
    2.7 g
    5.8 gWIN
  • Total sugarsless is better
    WIN0.27 g
    3.85 g
  • Total fat
    0.98 g
    3.3 g
  • Saturated fatless is better
    WIN0.16 g
    0.63 g
  • Sodiumless is better
    WIN2 mg
    603 mg
  • Potassiummore is better
    107 mg
    166 mgWIN
  • Calciummore is better
    15 mg
    73 mgWIN
  • Ironmore is better
    WIN4.64 mg
    2.83 mg
  • Magnesiummore is better
    22 mg
    40 mgWIN
  • Vitamin Cmore is better
    0 mg
    0.4 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.