Wheat, hard red winter vs. Rye flour, dark vs. Wheat, hard red spring

Compiled by GetFoodFacts Editorial, Food Nutrition Editorial Team

Side-by-side comparison of nutrient values per 100g edible portion, sourced directly from the U.S. Department of Agriculture's FoodData Central (FDC) - SR Legacy reference foods and FDC Foundation foods (April 2026 release). Each value reflects USDA's standardized laboratory analysis methodology under USDA data-documentation methodology.

Rye flour, dark has the most protein of the foods compared, at 15.9 g per 100g.

Nutrient	Wheat, hard red winter	Rye flour, dark	Wheat, hard red spring
Protein	12.6 G	15.9 G	15.4 G
Total lipid (fat)	1.5 G	2.2 G	1.9 G
Carbohydrate, by difference	71.2 G	68.6 G	68 G
Energy	327 KCAL	325 KCAL	329 KCAL
Total Sugars	0.41 G	2.3 G	0.41 G
Fiber, total dietary	12.2 G	23.8 G	12.2 G
Calcium, Ca	29 MG	37 MG	25 MG
Iron, Fe	3.2 MG	5 MG	3.6 MG
Potassium, K	363 MG	717 MG	340 MG
Sodium, Na	2 MG	2 MG	2 MG
Vitamin D (D2 + D3), International Units	0 IU	0 IU	0 IU
Cholesterol	0 MG	0 MG	0 MG
Fatty acids, total saturated	0.27 G	0.27 G	0.31 G
Fatty acids, total trans	-	0 G	-

Values shown are per 100g edible portion from Source: USDA FoodData Central Retrieved and formatted by GetFoodFacts Editorial. For interactive comparison of up to three foods with macro bars and charts, use the main compare tool.