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  6. Rye bread vs. Pita bread

Rye bread vs. Pita bread — In-Depth Nutrition Comparison

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Differences between Rye bread and Pita bread

  • Rye bread is higher in Manganese, Fiber, Selenium, and Monounsaturated Fat, however, Pita bread is richer in Vitamin B1, and Vitamin B3.
  • Rye bread's daily need coverage for Manganese is 15% higher.
  • Rye bread has 12 times more Monounsaturated Fat than Pita bread. While Rye bread has 1.311g of Monounsaturated Fat, Pita bread has only 0.105g.
  • Pita bread has less Sugar.

The food types used in this comparison are Bread, rye and Bread, pita, white, enriched.

Infographic

Rye bread vs Pita 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.
Rye bread
Rye bread
8
:
2
Pita bread
Pita bread
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 Selenium +14%
Contains more Calcium +17.8%
Contains less Sodium -11.1%
Equal in Iron - 2.62
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 bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 99% 19% 42% 11% 70% 23% 56% 63% 148%
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 Selenium +14%
Contains more Calcium +17.8%
Contains less Sodium -11.1%
Equal in Iron - 2.62
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
8
:
2
Pita bread
Pita bread
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +10.8%
Contains more Vitamin B6 +120.6%
Contains more Vitamin K +500%
Contains more Vitamin B1 +38%
Contains more Vitamin B3 +21.7%
Equal in Vitamin E - 0.3
Equal in Vitamin B2 - 0.327
Equal in Vitamin B5 - 0.397
Equal in Folate - 107
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 bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 0% 150% 76% 87% 24% 8% 81% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +10.8%
Contains more Vitamin B6 +120.6%
Contains more Vitamin K +500%
Contains more Vitamin B1 +38%
Contains more Vitamin B3 +21.7%
Equal in Vitamin E - 0.3
Equal in Vitamin B2 - 0.327
Equal in Vitamin B5 - 0.397
Equal in Folate - 107

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
3
:
2
Pita bread
Pita bread
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 bread
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 bread
Pita bread
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 bread
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 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 Rye bread Pita bread Opinion
Net carbs 42.5g 53.5g Pita bread
Protein 8.5g 9.1g Pita bread
Fats 3.3g 1.2g Rye bread
Carbs 48.3g 55.7g Pita bread
Calories 259kcal 275kcal Pita bread
Sugar 3.85g 1.3g Pita bread
Fiber 5.8g 2.2g Rye bread
Calcium 73mg 86mg Pita bread
Iron 2.83mg 2.62mg Rye bread
Magnesium 40mg 26mg Rye bread
Phosphorus 125mg 97mg Rye bread
Potassium 166mg 120mg Rye bread
Sodium 603mg 536mg Pita bread
Zinc 1.14mg 0.84mg Rye bread
Copper 0.186mg 0.168mg Rye bread
Manganese 0.824mg 0.481mg Rye bread
Selenium 30.9µg 27.1µg Rye bread
Vitamin A 7IU 0IU Rye bread
Vitamin E 0.33mg 0.3mg Rye bread
Vitamin C 0.4mg 0mg Rye bread
Vitamin B1 0.434mg 0.599mg Pita bread
Vitamin B2 0.335mg 0.327mg Rye bread
Vitamin B3 3.805mg 4.632mg Pita bread
Vitamin B5 0.44mg 0.397mg Rye bread
Vitamin B6 0.075mg 0.034mg Rye bread
Folate 110µg 107µg Rye bread
Vitamin K 1.2µg 0.2µg Rye bread
Tryptophan 0.096mg 0.105mg Pita bread
Threonine 0.255mg 0.257mg Pita bread
Isoleucine 0.319mg 0.349mg Pita bread
Leucine 0.579mg 0.634mg Pita bread
Lysine 0.233mg 0.219mg Rye bread
Methionine 0.139mg 0.16mg Pita bread
Phenylalanine 0.411mg 0.446mg Pita bread
Valine 0.379mg 0.394mg Pita bread
Histidine 0.182mg 0.195mg Pita bread
Saturated Fat 0.626g 0.166g Pita bread
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 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
33%
Rye bread
36%
Pita bread
Minerals Daily Need Coverage Score
67%
Rye bread
55%
Pita 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 bread
Pita bread is lower in Sugar (difference - 2.55g)
Which food contains less Sodium?
Pita bread
Pita bread contains less Sodium (difference - 67mg)
Which food is lower in Saturated Fat?
Pita bread
Pita bread 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 bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174915/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.