Which has more protein, Flour, rye or Flour, potato?

Flour, rye has more protein at 8.40g per 100g, compared to 8.11g for Flour, potato.

Which has more calories, Flour, rye or Flour, potato?

Calorie data is not available for one or both foods.

Is Flour, rye healthier than Flour, potato?

Based on vitamin and mineral density, Flour, rye scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Flour vs Flour

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Flour, rye is higher in more vitamins & minerals

Calories (kcal)

Flour —

Protein (g)

Flour 8.40

Flour 8.11

Carbs (g)

Flour 77.2

Flour 79.9

Fat (g)

Flour 1.91

Flour 0.951

Fiber (g)

Flour 13.7

Flour 5.40

Quick answers

Which has more protein?

Flour, rye — 8.40g vs 8.11g per 100g.

Which is more nutrient-dense?

Flour, rye scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Flour	Flour	Diff
Macronutrients
Water	11.1 g	8.28 g	+34%
Protein	8.40 g	8.11 g	+3%
Total lipid (fat)	1.91 g	0.951 g	+101%
Carbohydrate, by difference	77.2 g	79.9 g	-3%
Fiber, total dietary	13.7 g	5.40 g	+153%
Vitamins
Thiamin (Vitamin B1)	0.216 mg	0.198 mg	+9%
Riboflavin (Vitamin B2)	0.170 mg	0.115 mg	+48%
Niacin (Vitamin B3)	1.16 mg	5.63 mg	-79%
Vitamin B-6 — Pyridoxine	0.164 mg	0.582 mg	-72%
Biotin (Vitamin B7)	—	41.2 ug
Minerals
Calcium, Ca	32.2 mg	44.1 mg	-27%
Iron, Fe	2.54 mg	12.0 mg	-79%
Magnesium, Mg	95.4 mg	73.7 mg	+30%
Phosphorus, P	280 mg	197 mg	+42%
Potassium, K	434 mg	1269 mg	-66%
Sodium, Na	0 mg	47.7 mg	-100%
Zinc, Zn	2.33 mg	0.900 mg	+159%
Copper, Cu	0.338 mg	0.231 mg	+47%
Manganese, Mn	2.13 mg	0.676 mg	+215%
Selenium, Se	16.6 ug	1.42 ug	+1065%
Other Nutrients
Energy (Atwater General Factors)	359 kcal	361 kcal	=
Energy (Atwater Specific Factors)	351 kcal	353 kcal	=
Nitrogen	1.44 g	1.30 g	+11%
Ash	1.40 g	2.71 g	-48%
Total dietary fiber (AOAC 2011.25)	17.9 g	16.5 g	+8%
High Molecular Weight Dietary Fiber (HMWDF)	13.0 g	14.8 g	-12%
Low Molecular Weight Dietary Fiber (LMWDF)	4.90 g	1.79 g	+173%
Beta-glucan	1.91 g	—
Starch	54.1 g	62.7 g	-14%
Molybdenum, Mo	75.5 ug	18.9 ug	+300%
Biotin	8.98 ug	0.976 ug	+819%

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Flour, rye nutrition facts Flour, potato nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se +1065% in Flour, rye Manganese, Mn +215% in Flour, rye Zinc, Zn +159% in Flour, rye Fiber, total dietary +153% in Flour, rye

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