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  6. Pita vs. Rye bread

Pita vs. Rye bread — In-Depth Nutrition Comparison

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Summary of differences between Pita and Rye bread

  • The amount of Folate, Vitamin B2, Iron, Manganese, Fiber, Vitamin B1, and Vitamin B3 in Rye bread is higher than in Pita.
  • Rye bread covers your daily need of Folate 22% more than Pita.

These are the specific foods used in this comparison Bread, pita, white, unenriched and Bread, rye.

Infographic

Pita vs Rye bread infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pita
Pita
2
:
8
Rye bread
Rye bread
Contains more Calcium +17.8%
Contains less Sodium -11.1%
Contains more Iron +102.1%
Contains more Magnesium +53.8%
Contains more Phosphorus +28.9%
Contains more Potassium +38.3%
Contains more Zinc +35.7%
Contains more Copper +10.7%
Contains more Manganese +71.3%
Pita
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 53% 19% 42% 11% 70% 23% 56% 63% 0%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Contains more Calcium +17.8%
Contains less Sodium -11.1%
Contains more Iron +102.1%
Contains more Magnesium +53.8%
Contains more Phosphorus +28.9%
Contains more Potassium +38.3%
Contains more Zinc +35.7%
Contains more Copper +10.7%
Contains more Manganese +71.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pita
Pita
0
:
11
Rye bread
Rye bread
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +245.4%
Contains more Vitamin B3 +77.6%
Contains more Vitamin B5 +10.8%
Contains more Vitamin B6 +120.6%
Contains more Folate +358.3%
Pita
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 67% 23% 41% 24% 8% 18% 0% 0%
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +245.4%
Contains more Vitamin B3 +77.6%
Contains more Vitamin B5 +10.8%
Contains more Vitamin B6 +120.6%
Contains more Folate +358.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
Pita
2
:
3
Rye bread
Rye bread
Contains more Carbs +15.3%
Contains more Fats +175%
Contains more Water +16.2%
Contains more Other +36.8%
Equal in Protein - 8.5
Pita
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more Carbs +15.3%
Contains more Fats +175%
Contains more Water +16.2%
Contains more Other +36.8%
Equal in Protein - 8.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
Pita
1
:
2
Rye bread
Rye bread
Contains less Saturated Fat -73.5%
Contains more Monounsaturated Fat +1148.6%
Contains more Polyunsaturated fat +49.3%
Pita
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Contains less Saturated Fat -73.5%
Contains more Monounsaturated Fat +1148.6%
Contains more Polyunsaturated fat +49.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pita Rye bread
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pita Rye bread Opinion
Net carbs 53.5g 42.5g Pita
Protein 9.1g 8.5g Pita
Fats 1.2g 3.3g Rye bread
Carbs 55.7g 48.3g Pita
Calories 275kcal 259kcal Pita
Sugar 3.85g Pita
Fiber 2.2g 5.8g Rye bread
Calcium 86mg 73mg Pita
Iron 1.4mg 2.83mg Rye bread
Magnesium 26mg 40mg Rye bread
Phosphorus 97mg 125mg Rye bread
Potassium 120mg 166mg Rye bread
Sodium 536mg 603mg Pita
Zinc 0.84mg 1.14mg Rye bread
Copper 0.168mg 0.186mg Rye bread
Manganese 0.481mg 0.824mg Rye bread
Selenium 30.9µg Rye bread
Vitamin A 0IU 7IU Rye bread
Vitamin E 0.33mg Rye bread
Vitamin C 0mg 0.4mg Rye bread
Vitamin B1 0.267mg 0.434mg Rye bread
Vitamin B2 0.097mg 0.335mg Rye bread
Vitamin B3 2.142mg 3.805mg Rye bread
Vitamin B5 0.397mg 0.44mg Rye bread
Vitamin B6 0.034mg 0.075mg Rye bread
Folate 24µg 110µg Rye bread
Vitamin K 1.2µg Rye bread
Tryptophan 0.105mg 0.096mg Pita
Threonine 0.257mg 0.255mg Pita
Isoleucine 0.349mg 0.319mg Pita
Leucine 0.634mg 0.579mg Pita
Lysine 0.219mg 0.233mg Rye bread
Methionine 0.16mg 0.139mg Pita
Phenylalanine 0.446mg 0.411mg Pita
Valine 0.394mg 0.379mg Pita
Histidine 0.195mg 0.182mg Pita
Saturated Fat 0.166g 0.626g Pita
Monounsaturated Fat 0.105g 1.311g Rye bread
Polyunsaturated fat 0.535g 0.799g Rye bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pita Rye bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Pita
33%
Rye bread
Minerals Daily Need Coverage Score
36%
Pita
67%
Rye bread

Comparison summary

Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Rye bread
Rye bread is relatively richer in vitamins
Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
Pita
Pita contains less Sodium (difference - 67mg)
Which food is lower in Saturated Fat?
Pita
Pita is lower in Saturated Fat (difference - 0.46g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/nutrients
  2. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.