Rye flour, dark vs Bread, cracked-wheat
Nutrition comparison per 100 g.
Rye flour, dark
325 kcal
Bread, cracked-wheat
260 kcal
Calories
325 kcal
260 kcal
Protein
15.9 g
8.7 g
Carbs
68.6 g
49.5 g
Fiber
23.8 g
5.5 g
Sugars
2.3 g
~
Fat
2.2 g
3.9 g
Sodium
2 mg
538 mg
Key takeaways
- Bread, cracked-wheat has 20% fewer calories (260 kcal vs 325 kcal).
- Rye flour, dark has more protein (15.9 g vs 8.7 g).
- Bread, cracked-wheat has more carbs (49.5 g vs 68.6 g).
- Rye flour, dark has more fiber (23.8 g vs 5.5 g).
- Rye flour, dark has more fat (2.2 g vs 3.9 g).
| Macronutrients | Rye flour, dark | Bread, cracked-wheat |
|---|---|---|
| Calories | 325 kcal | 260 kcal |
| Protein | 15.9 g | 8.7 g |
| Total Fat | 2.2 g | 3.9 g |
| Total Carbohydrate | 68.6 g | 49.5 g |
| Dietary Fiber | 23.8 g | 5.5 g |
| Total Sugars | 2.3 g | ~ |
| Water | 10.8 g | 35.8 g |
| Carbohydrates | Rye flour, dark | Bread, cracked-wheat |
|---|---|---|
| Total Carbohydrate | 68.6 g | 49.5 g |
| Dietary Fiber | 23.8 g | 5.5 g |
| Total Sugars | 2.3 g | ~ |
| Fats & Fatty Acids | Rye flour, dark | Bread, cracked-wheat |
|---|---|---|
| Total Fat | 2.2 g | 3.9 g |
| Saturated Fat | 0.3 g | 0.9 g |
| Monounsaturated Fat | 0.3 g | 1.9 g |
| Polyunsaturated Fat | 1.0 g | 0.7 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | 147.0 mg | 33.0 mg |
| Omega-6 Fatty Acids | 899.0 mg | 648.0 mg |
| Protein & Amino Acids | Rye flour, dark | Bread, cracked-wheat |
|---|---|---|
| Protein | 15.9 g | 8.7 g |
| Histidine | 233.0 mg | 193.0 mg |
| Isoleucine | 353.0 mg | 338.0 mg |
| Leucine | 857.0 mg | 606.0 mg |
| Lysine | 338.0 mg | 244.0 mg |
| Methionine | 199.0 mg | 148.0 mg |
| Phenylalanine | 646.0 mg | 419.0 mg |
| Threonine | 490.0 mg | 261.0 mg |
| Tryptophan | 180.0 mg | 112.0 mg |
| Valine | 498.0 mg | 387.0 mg |
| Alanine | 647.0 mg | 306.0 mg |
| Arginine | 764.0 mg | 348.0 mg |
| Aspartic Acid | 827.0 mg | 433.0 mg |
| Cystine | ~ | 190.0 mg |
| Glutamic Acid | 3,139.0 mg | 2,770.0 mg |
| Glycine | 680.0 mg | 321.0 mg |
| Proline | 1,014.0 mg | 922.0 mg |
| Serine | 681.0 mg | 417.0 mg |
| Tyrosine | 271.0 mg | 253.0 mg |
| Vitamins | Rye flour, dark | Bread, cracked-wheat |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | ~ |
| Vitamin E | 2.7 mg | ~ |
| Vitamin K | 5.9 mcg | ~ |
| Thiamin (B1) | 0.3 mg | 0.4 mg |
| Riboflavin (B2) | 0.3 mg | 0.2 mg |
| Niacin (B3) | 4.3 mg | 3.7 mg |
| Vitamin B6 | 0.4 mg | 0.3 mg |
| Folate (B9) | 33.0 mcg | 61.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 1.5 mg | 0.5 mg |
| Choline | 30.4 mg | ~ |
| Minerals | Rye flour, dark | Bread, cracked-wheat |
|---|---|---|
| Calcium | 37.0 mg | 43.0 mg |
| Iron | 5.0 mg | 2.8 mg |
| Magnesium | 160.0 mg | 52.0 mg |
| Phosphorus | 499.0 mg | 153.0 mg |
| Potassium | 717.0 mg | 177.0 mg |
| Sodium | 2.0 mg | 538.0 mg |
| Zinc | 5.0 mg | 1.2 mg |
| Copper | 0.6 mg | 0.2 mg |
| Manganese | 6.1 mg | 1.4 mg |
| Selenium | 18.0 mcg | 25.3 mcg |
| Sterols | Rye flour, dark | Bread, cracked-wheat |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Rye flour, dark | Bread, cracked-wheat |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 2.5 g | 2.1 g |
Frequently asked questions
Which has fewer calories, Rye flour, dark or Bread, cracked-wheat?
Bread, cracked-wheat has fewer calories: 325 kcal for Rye flour, dark vs 260 kcal for Bread, cracked-wheat per 100 g.
Which has more protein, Rye flour, dark or Bread, cracked-wheat?
Rye flour, dark has more protein: 15.9 g for Rye flour, dark vs 8.7 g for Bread, cracked-wheat per 100 g.
Which has more fiber, Rye flour, dark or Bread, cracked-wheat?
Rye flour, dark has more fiber: 23.8 g for Rye flour, dark vs 5.5 g for Bread, cracked-wheat per 100 g.
Is Rye flour, dark or Bread, cracked-wheat healthier?
Bread, cracked-wheat is lower in calories, and Rye flour, dark is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.