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  6. Rye bread vs. Pancake

Rye bread vs. Pancake — In-Depth Nutrition Comparison

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Summary of differences between Rye bread and Pancake

  • Rye bread has more Selenium, Manganese, Vitamin B1, Folate, Copper, Vitamin B3, and Iron, while Pancake has more Calcium, and Vitamin B12.
  • Rye bread covers your daily need of Selenium 29% more than Pancake.
  • Rye bread contains 4 times more Manganese than Pancake. While Rye bread contains 0.824mg of Manganese, Pancake contains only 0.2mg.

These are the specific foods used in this comparison Bread, rye and Pancakes, plain, prepared from recipe.

Infographic

Rye bread vs Pancake 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.
Rye bread
Rye bread
7
:
3
Pancake
Pancake
Contains more Iron +57.2%
Contains more Magnesium +150%
Contains more Potassium +25.8%
Contains more Zinc +103.6%
Contains more Copper +279.6%
Contains more Manganese +312%
Contains more Selenium +107.4%
Contains more Calcium +200%
Contains more Phosphorus +27.2%
Contains less Sodium -27.2%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Pancake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 68% 12% 69% 12% 58% 16% 17% 27% 82%
Contains more Iron +57.2%
Contains more Magnesium +150%
Contains more Potassium +25.8%
Contains more Zinc +103.6%
Contains more Copper +279.6%
Contains more Manganese +312%
Contains more Selenium +107.4%
Contains more Calcium +200%
Contains more Phosphorus +27.2%
Contains less Sodium -27.2%

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.
Rye bread
Rye bread
10
:
2
Pancake
Pancake
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +115.9%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B3 +142.8%
Contains more Vitamin B6 +63%
Contains more Folate +189.5%
Contains more Vitamin A +2700%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.405
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%
Pancake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 0% 0% 1% 51% 65% 30% 25% 11% 29% 28% 0%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +115.9%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B3 +142.8%
Contains more Vitamin B6 +63%
Contains more Folate +189.5%
Contains more Vitamin A +2700%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.405

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
2
:
3
Pancake
Pancake
Contains more Protein +32.8%
Contains more Carbs +70.7%
Contains more Fats +193.9%
Contains more Water +41.8%
Equal in Other - 2.7
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
Pancake
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more Protein +32.8%
Contains more Carbs +70.7%
Contains more Fats +193.9%
Contains more Water +41.8%
Equal in Other - 2.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
1
:
2
Pancake
Pancake
Contains less Saturated Fat -70.5%
Contains more Monounsaturated Fat +88.7%
Contains more Polyunsaturated fat +456.6%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Pancake
23% 27% 49%
Saturated Fat: 2.122 g
Monounsaturated Fat: 2.474 g
Polyunsaturated fat: 4.447 g
Contains less Saturated Fat -70.5%
Contains more Monounsaturated Fat +88.7%
Contains more Polyunsaturated fat +456.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye bread Pancake Opinion
Net carbs 42.5g 28.3g Rye bread
Protein 8.5g 6.4g Rye bread
Fats 3.3g 9.7g Pancake
Carbs 48.3g 28.3g Rye bread
Calories 259kcal 227kcal Rye bread
Sugar 3.85g Pancake
Fiber 5.8g Rye bread
Calcium 73mg 219mg Pancake
Iron 2.83mg 1.8mg Rye bread
Magnesium 40mg 16mg Rye bread
Phosphorus 125mg 159mg Pancake
Potassium 166mg 132mg Rye bread
Sodium 603mg 439mg Pancake
Zinc 1.14mg 0.56mg Rye bread
Copper 0.186mg 0.049mg Rye bread
Manganese 0.824mg 0.2mg Rye bread
Selenium 30.9µg 14.9µg Rye bread
Vitamin A 7IU 196IU Pancake
Vitamin A RAE 0µg 54µg Pancake
Vitamin E 0.33mg Rye bread
Vitamin C 0.4mg 0.3mg Rye bread
Vitamin B1 0.434mg 0.201mg Rye bread
Vitamin B2 0.335mg 0.281mg Rye bread
Vitamin B3 3.805mg 1.567mg Rye bread
Vitamin B5 0.44mg 0.405mg Rye bread
Vitamin B6 0.075mg 0.046mg Rye bread
Folate 110µg 38µg Rye bread
Vitamin B12 0µg 0.22µg Pancake
Vitamin K 1.2µg Rye bread
Tryptophan 0.096mg 0.08mg Rye bread
Threonine 0.255mg 0.237mg Rye bread
Isoleucine 0.319mg 0.297mg Rye bread
Leucine 0.579mg 0.513mg Rye bread
Lysine 0.233mg 0.321mg Pancake
Methionine 0.139mg 0.147mg Pancake
Phenylalanine 0.411mg 0.319mg Rye bread
Valine 0.379mg 0.335mg Rye bread
Histidine 0.182mg 0.152mg Rye bread
Cholesterol 0mg 59mg Rye bread
Saturated Fat 0.626g 2.122g Rye bread
Omega-3 - DHA 0g 0.005g Pancake
Monounsaturated Fat 1.311g 2.474g Pancake
Polyunsaturated fat 0.799g 4.447g Pancake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread Pancake
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
33%
Rye bread
21%
Pancake
Minerals Daily Need Coverage Score
67%
Rye bread
42%
Pancake

Comparison summary

Which food is lower in Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 1.496g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food is richer in vitamins?
Rye bread
Rye bread is relatively richer in vitamins
Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
Pancake
Pancake contains less Sodium (difference - 164mg)
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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients
  2. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.