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  6. Rye bread vs. Pita

Rye bread vs. Pita — In-Depth Nutrition Comparison

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Summary of differences between Rye bread and Pita

  • 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.
  • Rye bread contains 3 times more Vitamin B2 than Pita. While Rye bread contains 0.335mg of Vitamin B2, Pita contains only 0.097mg.

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

Infographic

Rye bread vs Pita 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
8
:
2
Pita
Pita
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%
Contains more Calcium +17.8%
Contains less Sodium -11.1%
Equal in Copper - 0.168
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Pita
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 53% 19% 42% 11% 70% 23% 56% 63% 0%
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%
Contains more Calcium +17.8%
Contains less Sodium -11.1%
Equal in Copper - 0.168

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
11
:
0
Pita
Pita
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%
Equal in Vitamin B5 - 0.397
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%
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%
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%
Equal in Vitamin B5 - 0.397

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
3
:
2
Pita
Pita
Contains more Fats +175%
Contains more Water +16.2%
Contains more Other +36.8%
Contains more Carbs +15.3%
Equal in Protein - 9.1
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
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
Contains more Fats +175%
Contains more Water +16.2%
Contains more Other +36.8%
Contains more Carbs +15.3%
Equal in Protein - 9.1

Fat Type Comparison

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread Pita
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
15%
Pita
Minerals Daily Need Coverage Score
67%
Rye bread
36%
Pita

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