Rye Flour

Grains 3 variants

Rye Flour is consistently high in these nutrients across all variants, regardless of preparation or processing.

Manganese > 91% Dietary Fiber > 89% Carbohydrate > 87% Copper > 81% Thiamine (B1) > 81% Magnesium > 76% Vitamin E > 74% Vitamin K > 71%

Select a nutrient to see how the 3 variants compare.

Variant	Protein (g)	All foods
dark	15.9	> 63%
medium	10.9	> 53%
light	9.8	> 50%

Variant	Iron (mg)	All foods
dark	5.0	> 92%
medium	2.5	> 76%
light	0.9	> 38%

Variant	Magnesium (mg)	All foods
dark	160.0	> 96%
medium	63.0	> 88%
light	32.0	> 76%

Variant	Zinc (mg)	All foods
dark	5.0	> 89%
medium	2.2	> 66%
light	1.3	> 55%

Variant	Calcium (mg)	All foods
dark	37.0	> 64%
medium	24.0	> 54%
light	13.0	> 34%

Variant	Potassium (mg)	All foods
dark	717.0	> 96%
medium	374.0	> 82%
light	224.0	> 46%

Variant	Phosphorus (mg)	All foods
dark	499.0	> 97%
medium	225.0	> 76%
light	130.0	> 44%

Variant	Dietary Fiber (g)	All foods
dark	23.8	> 99%
medium	11.8	> 95%
light	8.0	> 89%

Variant	Vitamin E (mg)	All foods
dark	2.7	> 91%
medium	1.4	> 84%
light	0.8	> 74%

Variant	Folate (µg)	All foods
medium	34.0	> 71%
dark	33.0	> 71%
light	23.0	> 64%

Variant	Choline (mg)	All foods
dark	30.4	> 52%
medium	20.6	> 43%
light	10.8	> 26%