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  6. Bread, reduced-calorie, rye vs. White bread

Bread, reduced-calorie, rye vs. White bread — In-Depth Nutrition Comparison

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Important differences between bread, reduced-calorie, rye and white bread

  • Bread, reduced-calorie, rye has more fiber and selenium; however, white bread has more vitamin B3, vitamin B1, folate, calcium, iron, and polyunsaturated fat.
  • Bread, reduced-calorie, rye's daily need coverage for fiber is 37% more.
  • Bread, reduced-calorie, rye is lower in sugar.

The food varieties used in the comparison are Bread, reduced-calorie, rye and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Bread, reduced-calorie, rye vs White bread infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 23% 8.6% 116% 44% 18% 33% 67% 59% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more CopperCopper +31.7%
Contains more SeleniumSelenium +26.8%
Contains more CalciumCalcium +89.5%
Contains more PotassiumPotassium +28.6%
Contains more IronIron +16.5%
Contains more ZincZinc +12.1%
Contains more PhosphorusPhosphorus +25.6%
Contains more ManganeseManganese +18.3%
~equal in Magnesium ~23mg
~equal in Sodium ~490mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 5.6% 0% 92% 55% 47% 18% 18% 5% 1.5% 44% 8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +27.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more Vitamin B1Vitamin B1 +45.2%
Contains more Vitamin B3Vitamin B3 +89.2%
Contains more Vitamin B5Vitamin B5 +80.5%
Contains more Vitamin B6Vitamin B6 +13%
Contains more FolateFolate +91.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.243mg
~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient Bread, reduced-calorie, rye White bread DV% diff.
Fiber 12g 2.7g 37%
Starch 37.17g 15%
Vitamin B3 2.527mg 4.78mg 14%
Vitamin B1 0.367mg 0.533mg 14%
Folate 58µg 111µg 13%
Selenium 27.9µg 22µg 11%
Calcium 76mg 144mg 7%
Polyunsaturated fat 0.752g 1.602g 6%
Iron 3.1mg 3.61mg 6%
Vitamin B5 0.297mg 0.536mg 5%
Manganese 0.453mg 0.536mg 4%
Copper 0.133mg 0.101mg 4%
Fructose 2.43g 3%
Phosphorus 78mg 98mg 3%
Calories 203kcal 266kcal 3%
Carbs 40.5g 49.42g 3%
Saturated fat 0.368g 0.698g 2%
Vitamin B12 0.04µg 0µg 2%
Fats 2.9g 3.33g 1%
Sodium 513mg 490mg 1%
Vitamin B6 0.077mg 0.087mg 1%
Protein 9.1g 8.85g 1%
Zinc 0.66mg 0.74mg 1%
Potassium 98mg 126mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 28.5g 46.72g N/A
Magnesium 22mg 23mg 0%
Sugar 2.29g 5.67g N/A
Vitamin E 0.28mg 0.22mg 0%
Vitamin B2 0.24mg 0.243mg 0%
Vitamin K 0.6µg 0.2µg 0%
Trans fat 0.027g N/A
Choline 14.6mg 14.6mg 0%
Monounsaturated fat 0.672g 0.599g 0%
Tryptophan 0.11mg 0%
Threonine 0.284mg 0%
Isoleucine 0.357mg 0%
Leucine 0.638mg 0%
Lysine 0.321mg 0%
Methionine 0.155mg 0%
Phenylalanine 0.457mg 0%
Valine 0.415mg 0%
Histidine 0.208mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 41% 46%
Protein: 9.1 g
Fats: 2.9 g
Carbs: 40.5 g
Water: 46 g
Other: 1.5 g
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 WaterWater +26.3%
Contains more FatsFats +14.8%
Contains more CarbsCarbs +22%
Contains more OtherOther +32%
~equal in Protein ~8.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 38% 42%
Saturated fat: Sat. Fat 0.368 g
Monounsaturated fat: Mono. Fat 0.672 g
Polyunsaturated fat: Poly. Fat 0.752 g
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -47.3%
Contains more Mono. FatMonounsaturated fat +12.2%
Contains more Poly. FatPolyunsaturated fat +113%

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. Bread, reduced-calorie, rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174920/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.