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  6. Rye bread vs. White Bread

Rye bread vs. White Bread — In-Depth Nutrition Comparison

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How are Rye bread and White Bread different?

  • Rye bread is higher in Selenium, Manganese, Fiber, Copper, and Vitamin B2, however, White Bread is richer in Iron, Vitamin B1, Calcium, and Vitamin B3.
  • Daily need coverage for Selenium from Rye bread is 16% higher.
  • Rye bread contains 2 times more Fiber than White Bread. While Rye bread contains 5.8g of Fiber, White Bread contains only 2.7g.
  • White Bread has less Sodium.

Bread, rye and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used in this article.

Infographic

Rye bread vs White 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
7
:
3
White Bread
White Bread
Contains more Magnesium +73.9%
Contains more Phosphorus +27.6%
Contains more Potassium +31.7%
Contains more Zinc +54.1%
Contains more Copper +84.2%
Contains more Manganese +53.7%
Contains more Selenium +40.5%
Contains more Calcium +97.3%
Contains more Iron +27.6%
Contains less Sodium -18.7%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Magnesium +73.9%
Contains more Phosphorus +27.6%
Contains more Potassium +31.7%
Contains more Zinc +54.1%
Contains more Copper +84.2%
Contains more Manganese +53.7%
Contains more Selenium +40.5%
Contains more Calcium +97.3%
Contains more Iron +27.6%
Contains less Sodium -18.7%

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
5
:
5
White Bread
White Bread
Contains more Vitamin A +600%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +37.9%
Contains more Vitamin K +500%
Contains more Vitamin B1 +22.8%
Contains more Vitamin B3 +25.6%
Contains more Vitamin B5 +21.8%
Contains more Vitamin B6 +16%
Equal in Folate - 111
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%
White 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% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +600%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +37.9%
Contains more Vitamin K +500%
Contains more Vitamin B1 +22.8%
Contains more Vitamin B3 +25.6%
Contains more Vitamin B5 +21.8%
Contains more Vitamin B6 +16%
Equal in Folate - 111

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
2
:
3
White Bread
White Bread
Contains more Other +31.3%
Equal in Protein - 8.85
Equal in Fats - 3.33
Equal in Carbs - 49.42
Equal in Water - 36.42
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
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Other +31.3%
Equal in Protein - 8.85
Equal in Fats - 3.33
Equal in Carbs - 49.42
Equal in Water - 36.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
2
:
1
White Bread
White Bread
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +118.9%
Contains more Polyunsaturated fat +100.5%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +118.9%
Contains more Polyunsaturated fat +100.5%

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 White Bread
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye bread White Bread Opinion
Net carbs 42.5g 46.72g White Bread
Protein 8.5g 8.85g White Bread
Fats 3.3g 3.33g White Bread
Carbs 48.3g 49.42g White Bread
Calories 259kcal 266kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 3.85g 5.67g Rye bread
Fiber 5.8g 2.7g Rye bread
Calcium 73mg 144mg White Bread
Iron 2.83mg 3.61mg White Bread
Magnesium 40mg 23mg Rye bread
Phosphorus 125mg 98mg Rye bread
Potassium 166mg 126mg Rye bread
Sodium 603mg 490mg White Bread
Zinc 1.14mg 0.74mg Rye bread
Copper 0.186mg 0.101mg Rye bread
Manganese 0.824mg 0.536mg Rye bread
Selenium 30.9µg 22µg Rye bread
Vitamin A 7IU 1IU Rye bread
Vitamin E 0.33mg 0.22mg Rye bread
Vitamin C 0.4mg 0mg Rye bread
Vitamin B1 0.434mg 0.533mg White Bread
Vitamin B2 0.335mg 0.243mg Rye bread
Vitamin B3 3.805mg 4.78mg White Bread
Vitamin B5 0.44mg 0.536mg White Bread
Vitamin B6 0.075mg 0.087mg White Bread
Folate 110µg 111µg White Bread
Vitamin K 1.2µg 0.2µg 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
Trans Fat 0.027g Rye bread
Saturated Fat 0.626g 0.698g Rye bread
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 1.311g 0.599g Rye bread
Polyunsaturated fat 0.799g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread White 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
35%
White Bread
Minerals Daily Need Coverage Score
67%
Rye bread
56%
White Bread

Comparison summary

Which food contains less Sodium?
White Bread
White Bread contains less Sodium (difference - 113mg)
Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.