USDA-derived comparison
Plain Flour vs Rye Bread
Plain Flour leads for Folate, Vitamin B1 and Iron; Rye Bread answers with Fiber.
Who each is for: Choose plain Flour for folate and vitamin B1. Choose rye Bread for fiber.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Plain Flour
Typical serving: 1/4 cup (30g)
21/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Plain Flour | Rye Bread |
|---|---|---|
| Calories | 364 kcal | 259 kcal |
| Protein | 10 g | 9 g |
| Carbs | 76 g | 48 g |
| Fat | 1 g | 3 g |
| Fiber | 3 g | 6 g |
| Sat fat | 0 g | 1 g |
| Sodium | 2 mg | 603 mg |
| Potassium | 107 mg | 166 mg |
| Calcium | 15 mg | 73 mg |
| Iron | 4.6 mg | 2.8 mg |
| Magnesium | 22 mg | 40 mg |
| Zinc | 0.7 mg | 1.1 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 183 µg | 110 µg |
Servings differ: 1/4 cup of plain flour is about 30g, 2 slices of rye bread about 64g. Scale accordingly before deciding anything on the 100g basis alone.
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