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  6. Rye bread vs. Wonton wrappers

Rye bread vs. Wonton wrappers — In-Depth Nutrition Comparison

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How are Rye bread and Wonton wrappers different?

  • Rye bread is richer in Fiber, Vitamin B5, Manganese, Phosphorus, and Folate, while Wonton wrappers are higher in Vitamin B3, Vitamin B1, and Iron.
  • Rye bread covers your daily need of Fiber 16% more than Wonton wrappers.
  • Rye bread contains 18 times more Vitamin B5 than Wonton wrappers. Rye bread contains 0.44mg of Vitamin B5, while Wonton wrappers contain 0.025mg.

Bread, rye and Wonton wrappers (includes egg roll wrappers) types were used in this article.

Infographic

Rye bread vs Wonton wrappers 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
Wonton wrappers
Wonton wrappers
Contains more Calcium +55.3%
Contains more Magnesium +100%
Contains more Phosphorus +54.3%
Contains more Potassium +102.4%
Contains more Zinc +60.6%
Contains more Copper +26.5%
Contains more Manganese +29.2%
Contains more Iron +18.7%
Equal in Sodium - 572
Equal in Selenium - 28.2
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Wonton wrappers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 126% 15% 35% 8% 75% 20% 49% 84% 154%
Contains more Calcium +55.3%
Contains more Magnesium +100%
Contains more Phosphorus +54.3%
Contains more Potassium +102.4%
Contains more Zinc +60.6%
Contains more Copper +26.5%
Contains more Manganese +29.2%
Contains more Iron +18.7%
Equal in Sodium - 572
Equal in Selenium - 28.2

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
7
:
5
Wonton wrappers
Wonton wrappers
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1660%
Contains more Vitamin B6 +150%
Contains more Folate +27.9%
Contains more Vitamin A +100%
Contains more Vitamin B1 +19.6%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B3 +42.5%
Contains more Vitamin B12 +∞%
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%
Wonton wrappers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 130% 88% 102% 2% 7% 65% 3% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1660%
Contains more Vitamin B6 +150%
Contains more Folate +27.9%
Contains more Vitamin A +100%
Contains more Vitamin B1 +19.6%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B3 +42.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
3
:
2
Wonton wrappers
Wonton wrappers
Contains more Fats +120%
Contains more Water +29.5%
Contains more Other +30%
Contains more Protein +15.3%
Contains more Carbs +19.9%
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
Wonton wrappers
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 g
Contains more Fats +120%
Contains more Water +29.5%
Contains more Other +30%
Contains more Protein +15.3%
Contains more Carbs +19.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
2
:
1
Wonton wrappers
Wonton wrappers
Contains more Monounsaturated Fat +572.3%
Contains more Polyunsaturated fat +31%
Contains less Saturated Fat -58%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Wonton wrappers
25% 18% 57%
Saturated Fat: 0.263 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.61 g
Contains more Monounsaturated Fat +572.3%
Contains more Polyunsaturated fat +31%
Contains less Saturated Fat -58%

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 Wonton wrappers
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye bread Wonton wrappers Opinion
Net carbs 42.5g 56.1g Wonton wrappers
Protein 8.5g 9.8g Wonton wrappers
Fats 3.3g 1.5g Rye bread
Carbs 48.3g 57.9g Wonton wrappers
Calories 259kcal 291kcal Wonton wrappers
Sugar 3.85g Wonton wrappers
Fiber 5.8g 1.8g Rye bread
Calcium 73mg 47mg Rye bread
Iron 2.83mg 3.36mg Wonton wrappers
Magnesium 40mg 20mg Rye bread
Phosphorus 125mg 81mg Rye bread
Potassium 166mg 82mg Rye bread
Sodium 603mg 572mg Wonton wrappers
Zinc 1.14mg 0.71mg Rye bread
Copper 0.186mg 0.147mg Rye bread
Manganese 0.824mg 0.638mg Rye bread
Selenium 30.9µg 28.2µg Rye bread
Vitamin A 7IU 14IU Wonton wrappers
Vitamin A RAE 0µg 4µg Wonton wrappers
Vitamin E 0.33mg Rye bread
Vitamin C 0.4mg 0mg Rye bread
Vitamin B1 0.434mg 0.519mg Wonton wrappers
Vitamin B2 0.335mg 0.378mg Wonton wrappers
Vitamin B3 3.805mg 5.424mg Wonton wrappers
Vitamin B5 0.44mg 0.025mg Rye bread
Vitamin B6 0.075mg 0.03mg Rye bread
Folate 110µg 86µg Rye bread
Vitamin B12 0µg 0.02µg Wonton wrappers
Vitamin K 1.2µg Rye bread
Tryptophan 0.096mg 0.114mg Wonton wrappers
Threonine 0.255mg 0.268mg Wonton wrappers
Isoleucine 0.319mg 0.369mg Wonton wrappers
Leucine 0.579mg 0.684mg Wonton wrappers
Lysine 0.233mg 0.204mg Rye bread
Methionine 0.139mg 0.176mg Wonton wrappers
Phenylalanine 0.411mg 0.486mg Wonton wrappers
Valine 0.379mg 0.417mg Wonton wrappers
Histidine 0.182mg 0.209mg Wonton wrappers
Cholesterol 0mg 9mg Rye bread
Saturated Fat 0.626g 0.263g Wonton wrappers
Omega-3 - DHA 0g 0.001g Wonton wrappers
Monounsaturated Fat 1.311g 0.195g Rye bread
Polyunsaturated fat 0.799g 0.61g Rye bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread Wonton wrappers
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
33%
Wonton wrappers
Minerals Daily Need Coverage Score
67%
Rye bread
58%
Wonton wrappers

Comparison summary

Which food is lower in Sugar?
Wonton wrappers
Wonton wrappers is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
Wonton wrappers
Wonton wrappers contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Wonton wrappers
Wonton wrappers is lower in Saturated Fat (difference - 0.363g)
Which food is lower in Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 9mg)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
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. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/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.