Rye flour, dark vs Wheat germ, crude
Original comparison by NutriVerdict
Bottom line: Rye flour, dark is the more nutrient-dense of the two, scoring 83 of 100 to 78 for Wheat germ, crude.
Rye flour, dark scores 83 of 100, ahead of wheat germ, crude at 78 of 100, mainly on fiber: 23.8 g per 100 g versus 13.2 g. Wheat germ has considerably more protein (23.2 g vs 15.9 g) and more fat (9.72 g vs 2.22 g), but also more sodium (12 mg vs 2 mg) and slightly more calories, 360 versus 325. Rye flour has more carbohydrate, 68.6 g against 51.8 g.
Choose rye flour, dark when fiber and lower sodium matter more for your baking. Choose wheat germ, crude when you want a concentrated protein and fat boost stirred into cereal or yogurt in small amounts. Given the sodium and protein trade-off, the better pick depends on which nutrient the rest of your diet is short on.
Head to head, per 100 g
| Metric | Rye flour, dark | Wheat germ, crude |
|---|---|---|
| Nutrient Density Score | 83 | 78 |
| Calories | 325 kcal | 360 kcal |
| Protein | 16 g | 23 g |
| Carbohydrate | 69 g | 52 g |
| Dietary fiber | 24 g | 13 g |
| Sugars | 2.3 g | - |
| Total fat | 2.2 g | 9.7 g |
| Saturated fat | 0.3 g | 1.7 g |
| Sodium | 2 mg | 12 mg |
| Potassium | 717 mg | 892 mg |
| Calcium | 37 mg | 39 mg |
| Iron | 5 mg | 6.3 mg |
| Magnesium | 160 mg | 239 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 1 ug | 0 ug |
| Vitamin E | 2.7 mg | - |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Rye flour, dark healthier than Wheat germ, crude?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Rye flour, dark scores higher, 83 of 100 to 78. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Rye flour, dark or Wheat germ, crude?
Wheat germ, crude has more protein, 23.2 g per 100 g to 15.9 g.
Which has fewer calories?
Rye flour, dark is lower in calories, 325 kcal per 100 g to 360 kcal.
Which has more fiber?
Rye flour, dark has more dietary fiber, 23.8 g per 100 g to 13.2 g.