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  6. Wheat Bread vs. Rye

Wheat Bread vs. Rye — In-Depth Nutrition Comparison

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What are the differences between Wheat Bread and Rye?

  • Wheat Bread is higher in Selenium, Iron, Calcium, and Vitamin B3, yet Rye is higher in Manganese, Fiber, Phosphorus, Vitamin B5, and Copper.
  • Rye's daily need coverage for Manganese is 52% more.
  • Wheat Bread has 301 times more Sodium than Rye. While Wheat Bread has 601mg of Sodium, Rye has only 2mg.

We used Bread, wheat, toasted and Rye grain types in this article.

Infographic

Wheat Bread vs Rye 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.
Wheat Bread
Wheat Bread
3
:
7
Rye
Rye
Contains more Calcium +587.5%
Contains more Iron +55.5%
Contains more Selenium +140.3%
Contains more Magnesium +86.4%
Contains more Phosphorus +76.6%
Contains more Potassium +128.7%
Contains less Sodium -99.7%
Contains more Zinc +80.3%
Contains more Copper +85.4%
Contains more Manganese +87.1%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +587.5%
Contains more Iron +55.5%
Contains more Selenium +140.3%
Contains more Magnesium +86.4%
Contains more Phosphorus +76.6%
Contains more Potassium +128.7%
Contains less Sodium -99.7%
Contains more Zinc +80.3%
Contains more Copper +85.4%
Contains more Manganese +87.1%

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.
Wheat Bread
Wheat Bread
5
:
5
Rye
Rye
Contains more Vitamin C +∞%
Contains more Vitamin B1 +38.9%
Contains more Vitamin B2 +52.2%
Contains more Vitamin B3 +46.4%
Contains more Folate +126.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +254.2%
Contains more Vitamin B5 +219.3%
Contains more Vitamin B6 +92.2%
Equal in Vitamin K - 5.9
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +38.9%
Contains more Vitamin B2 +52.2%
Contains more Vitamin B3 +46.4%
Contains more Folate +126.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +254.2%
Contains more Vitamin B5 +219.3%
Contains more Vitamin B6 +92.2%
Equal in Vitamin K - 5.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Rye
Rye
Contains more Protein +25.3%
Contains more Fats +162%
Contains more Water +128.6%
Contains more Other +76.4%
Contains more Carbs +36%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +25.3%
Contains more Fats +162%
Contains more Water +128.6%
Contains more Other +76.4%
Contains more Carbs +36%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +389.9%
Contains more Polyunsaturated fat +124.3%
Contains less Saturated Fat -80.1%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +389.9%
Contains more Polyunsaturated fat +124.3%
Contains less Saturated Fat -80.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Rye
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Rye Opinion
Net carbs 51.07g 60.76g Rye
Protein 12.96g 10.34g Wheat Bread
Fats 4.27g 1.63g Wheat Bread
Carbs 55.77g 75.86g Rye
Calories 313kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 6.42g 0.98g Rye
Fiber 4.7g 15.1g Rye
Calcium 165mg 24mg Wheat Bread
Iron 4.09mg 2.63mg Wheat Bread
Magnesium 59mg 110mg Rye
Phosphorus 188mg 332mg Rye
Potassium 223mg 510mg Rye
Sodium 601mg 2mg Rye
Zinc 1.47mg 2.65mg Rye
Copper 0.198mg 0.367mg Rye
Manganese 1.377mg 2.577mg Rye
Selenium 33.4µg 13.9µg Wheat Bread
Vitamin A 0IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.24mg 0.85mg Rye
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.316mg Wheat Bread
Vitamin B2 0.382mg 0.251mg Wheat Bread
Vitamin B3 6.25mg 4.27mg Wheat Bread
Vitamin B5 0.456mg 1.456mg Rye
Vitamin B6 0.153mg 0.294mg Rye
Folate 86µg 38µg Wheat Bread
Vitamin K 5.7µg 5.9µg Rye
Tryptophan 0.092mg 0.108mg Rye
Threonine 0.299mg 0.289mg Wheat Bread
Isoleucine 0.258mg 0.208mg Wheat Bread
Leucine 0.461mg 0.563mg Rye
Lysine 0.215mg 0.286mg Rye
Methionine 0.105mg 0.153mg Rye
Phenylalanine 0.315mg 0.435mg Rye
Valine 0.31mg 0.317mg Rye
Histidine 0.15mg 0.189mg Rye
Saturated Fat 0.989g 0.197g Rye
Monounsaturated Fat 1.019g 0.208g Wheat Bread
Polyunsaturated fat 1.72g 0.767g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Rye
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
38%
Wheat Bread
36%
Rye
Minerals Daily Need Coverage Score
89%
Wheat Bread
98%
Rye

Comparison summary

Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.1)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (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 - 26)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.