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Rye vs Bread - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Rye
Rye contains less Sugars (difference - 5.44g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 599mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.792g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 24)
Which food is cheaper?
Bread
Bread is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Bread
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rye Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Rye
27
Bread
Mineral Summary Score
48
Rye
46
Bread

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
6
:
2
Bread
Contains more Potassium +128.7%
Contains more Magnesium +86.4%
Contains more Copper +85.4%
Contains more Zinc +80.3%
Contains more Phosphorus +76.6%
Contains less Sodium -99.7%
Contains more Iron +55.5%
Contains more Calcium +587.5%
Contains more Potassium +128.7%
Contains more Magnesium +86.4%
Contains more Copper +85.4%
Contains more Zinc +80.3%
Contains more Phosphorus +76.6%
Contains less Sodium -99.7%
Contains more Iron +55.5%
Contains more Calcium +587.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
5
:
5
Bread
Contains more Vitamin A +∞%
Contains more Vitamin E +254.2%
Contains more Vitamin B5 +219.3%
Contains more Vitamin B6 +92.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +38.9%
Contains more Vitamin B2 +52.2%
Contains more Vitamin B3 +46.4%
Contains more Folic acid (B9) +∞%
Equal in Vitamin K - 5.7
Contains more Vitamin A +∞%
Contains more Vitamin E +254.2%
Contains more Vitamin B5 +219.3%
Contains more Vitamin B6 +92.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +38.9%
Contains more Vitamin B2 +52.2%
Contains more Vitamin B3 +46.4%
Contains more Folic acid (B9) +∞%
Equal in Vitamin K - 5.7

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
62%
Rye
78%
Bread
Carbohydrates
76%
Rye
56%
Bread
Fats
8%
Rye
20%
Bread

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rye Bread Opinion
Calories 338 313 Rye
Protein 10.34 12.96 Bread
Fats 1.63 4.27 Bread
Vitamin C 0 0.2 Bread
Carbs 75.86 55.77 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 4.09 Bread
Calcium 24 165 Bread
Potassium 510 223 Rye
Magnesium 110 59 Rye
Sugars 0.98 6.42 Bread
Fiber 15.1 4.7 Rye
Copper 0.367 0.198 Rye
Zinc 2.65 1.47 Rye
Starch
Phosphorus 332 188 Rye
Sodium 2 601 Rye
Vitamin A 11 0 Rye
Vitamin E 0.85 0.24 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.439 Bread
Vitamin B2 0.251 0.382 Bread
Vitamin B3 4.27 6.25 Bread
Vitamin B5 1.456 0.456 Rye
Vitamin B6 0.294 0.153 Rye
Vitamin B12 0 0
Vitamin K 5.9 5.7 Rye
Folic acid (B9) 0 20 Bread
Trans Fat 0 Bread
Saturated Fat 0.197 0.989 Rye
Monounsaturated Fat 0.208 1.019 Bread
Polyunsaturated fat 0.767 1.72 Bread
Tryptophan 0.108 0.092 Rye
Threonine 0.289 0.299 Bread
Isoleucine 0.208 0.258 Bread
Leucine 0.563 0.461 Rye
Lysine 0.286 0.215 Rye
Methionine 0.153 0.105 Rye
Phenylalanine 0.435 0.315 Rye
Valine 0.317 0.31 Rye
Histidine 0.189 0.15 Rye
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.