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  6. Rye bread vs. Pop tarts

Rye bread vs. Pop tarts — In-Depth Nutrition Comparison

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What are the main differences between Rye bread and Pop tarts?

  • Rye bread is richer in Fiber, Vitamin B1, Vitamin B5, Folate, and Magnesium, yet Pop tarts are richer in Vitamin A RAE, Vitamin B6, and Iron.
  • Pop tarts' daily need coverage for Vitamin A RAE is 32% higher.
  • Pop tarts contain less Sodium.

We used Bread, rye and Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Blueberry types in this comparison.

Infographic

Rye bread vs Pop tarts 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
Pop tarts
Pop tarts
Contains more Calcium +204.2%
Contains more Magnesium +150%
Contains more Phosphorus +42%
Contains more Potassium +74.7%
Contains more Copper +24%
Contains more Iron +23.7%
Contains less Sodium -34%
Contains more Zinc +11.4%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Pop tarts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 132% 12% 38% 9% 52% 35% 50% 0% 0%
Contains more Calcium +204.2%
Contains more Magnesium +150%
Contains more Phosphorus +42%
Contains more Potassium +74.7%
Contains more Copper +24%
Contains more Iron +23.7%
Contains less Sodium -34%
Contains more Zinc +11.4%

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
9
:
2
Pop tarts
Pop tarts
Contains more Vitamin C +∞%
Contains more Vitamin B1 +49.7%
Contains more Vitamin B5 +∞%
Contains more Folate +37.5%
Contains more Vitamin A +13642.9%
Contains more Vitamin B6 +406.7%
Equal in Vitamin B2 - 0.33
Equal in Vitamin B3 - 3.8
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%
Pop tarts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 0% 0% 0% 73% 77% 72% 0% 88% 60% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +49.7%
Contains more Vitamin B5 +∞%
Contains more Folate +37.5%
Contains more Vitamin A +13642.9%
Contains more Vitamin B6 +406.7%
Equal in Vitamin B2 - 0.33
Equal in Vitamin B3 - 3.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
3
:
2
Pop tarts
Pop tarts
Contains more Protein +84.8%
Contains more Water +198.4%
Contains more Other +118.5%
Contains more Fats +303%
Contains more Carbs +41.6%
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
Pop tarts
5% 13% 68% 13%
Protein: 4.6 g
Fats: 13.3 g
Carbs: 68.41 g
Water: 12.5 g
Other: 1.19 g
Contains more Protein +84.8%
Contains more Water +198.4%
Contains more Other +118.5%
Contains more Fats +303%
Contains more Carbs +41.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
1
:
2
Pop tarts
Pop tarts
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +395.8%
Contains more Polyunsaturated fat +502%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Pop tarts
15% 49% 36%
Saturated Fat: 2.02 g
Monounsaturated Fat: 6.5 g
Polyunsaturated fat: 4.81 g
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +395.8%
Contains more Polyunsaturated fat +502%

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 Pop tarts
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Rye bread Pop tarts Opinion
Net carbs 42.5g 67.31g Pop tarts
Protein 8.5g 4.6g Rye bread
Fats 3.3g 13.3g Pop tarts
Carbs 48.3g 68.41g Pop tarts
Calories 259kcal 412kcal Pop tarts
Sugar 3.85g 30.9g Rye bread
Fiber 5.8g 1.1g Rye bread
Calcium 73mg 24mg Rye bread
Iron 2.83mg 3.5mg Pop tarts
Magnesium 40mg 16mg Rye bread
Phosphorus 125mg 88mg Rye bread
Potassium 166mg 95mg Rye bread
Sodium 603mg 398mg Pop tarts
Zinc 1.14mg 1.27mg Pop tarts
Copper 0.186mg 0.15mg Rye bread
Manganese 0.824mg Rye bread
Selenium 30.9µg Rye bread
Vitamin A 7IU 962IU Pop tarts
Vitamin A RAE 0µg 289µg Pop tarts
Vitamin E 0.33mg Rye bread
Vitamin C 0.4mg 0mg Rye bread
Vitamin B1 0.434mg 0.29mg Rye bread
Vitamin B2 0.335mg 0.33mg Rye bread
Vitamin B3 3.805mg 3.8mg Rye bread
Vitamin B5 0.44mg 0mg Rye bread
Vitamin B6 0.075mg 0.38mg Pop tarts
Folate 110µg 80µg Rye bread
Vitamin K 1.2µg Rye bread
Tryptophan 0.096mg Rye bread
Threonine 0.255mg Rye bread
Isoleucine 0.319mg Rye bread
Leucine 0.579mg Rye bread
Lysine 0.233mg Rye bread
Methionine 0.139mg Rye bread
Phenylalanine 0.411mg Rye bread
Valine 0.379mg Rye bread
Histidine 0.182mg Rye bread
Saturated Fat 0.626g 2.02g Rye bread
Monounsaturated Fat 1.311g 6.5g Pop tarts
Polyunsaturated fat 0.799g 4.81g Pop tarts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread Pop tarts
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
35%
Pop tarts
Minerals Daily Need Coverage Score
67%
Rye bread
33%
Pop tarts

Comparison summary

Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 27.05g)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 1.394g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 10)
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 contains less Sodium?
Pop tarts
Pop tarts contains less Sodium (difference - 205mg)
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

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.