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All-purpose flour
All-purpose flour3
VS
Rye flour Leader
Rye flour5

Rye flour leads 5–3 · 8 categories decided · 2 ties

All-purpose flour: 100 g · Rye flour: 100 g.

The verdict

Rye flour comes out ahead, winning 5 of 8 nutrient match-ups.

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

Pick Rye flour for more protein, more fiber, more potassium, more calcium and more magnesium.

Evenly matched on sodium and vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    364 kcal
    349 kcal
  • Proteinmore is better
    10.33 g
    10.88 gWIN
  • Carbohydrate
    76.31 g
    75.43 g
  • Fibermore is better
    2.7 g
    11.8 gWIN
  • Total sugarsless is better
    WIN0.27 g
    1.1 g
  • Total fat
    0.98 g
    1.52 g
  • Saturated fatless is better
    WIN0.16 g
    0.18 g
  • Sodiumless is better
    2 mg
    2 mg
  • Potassiummore is better
    107 mg
    374 mgWIN
  • Calciummore is better
    15 mg
    24 mgWIN
  • Ironmore is better
    WIN4.64 mg
    2.54 mg
  • Magnesiummore is better
    22 mg
    63 mgWIN
  • Vitamin Cmore is better
    0 mg
    0 mg
  • 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.