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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.
  • The glycemic index of rye is lower.

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

Infographic

Wheat Bread vs Rye 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Rye
Rye
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +587.5%
Contains more IronIron +55.5%
Contains more SeleniumSelenium +140.3%
Contains more MagnesiumMagnesium +86.4%
Contains more PotassiumPotassium +128.7%
Contains more CopperCopper +85.4%
Contains more ZincZinc +80.3%
Contains more PhosphorusPhosphorus +76.6%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +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.
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Rye
Rye
5
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +38.9%
Contains more Vitamin B2Vitamin B2 +52.2%
Contains more Vitamin B3Vitamin B3 +46.4%
Contains more FolateFolate +126.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +254.2%
Contains more Vitamin B5Vitamin B5 +219.3%
Contains more Vitamin B6Vitamin B6 +92.2%
Contains more CholineCholine +37.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.9µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Rye DV% diff.
Manganese 1.377mg 2.577mg 52%
Fiber 4.7g 15.1g 42%
Selenium 33.4µg 13.9µg 35%
Sodium 601mg 2mg 26%
Phosphorus 188mg 332mg 21%
Vitamin B5 0.456mg 1.456mg 20%
Copper 0.198mg 0.367mg 19%
Iron 4.09mg 2.63mg 18%
Calcium 165mg 24mg 14%
Folate 86µg 38µg 12%
Vitamin B3 6.25mg 4.27mg 12%
Magnesium 59mg 110mg 12%
Vitamin B6 0.153mg 0.294mg 11%
Zinc 1.47mg 2.65mg 11%
Vitamin B1 0.439mg 0.316mg 10%
Vitamin B2 0.382mg 0.251mg 10%
Potassium 223mg 510mg 8%
Carbs 55.77g 75.86g 7%
Polyunsaturated fat 1.72g 0.767g 6%
Protein 12.96g 10.34g 5%
Saturated fat 0.989g 0.197g 4%
Vitamin E 0.24mg 0.85mg 4%
Fats 4.27g 1.63g 4%
Choline 22.1mg 30.4mg 2%
Monounsaturated fat 1.019g 0.208g 2%
Calories 313kcal 338kcal 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 60.76g N/A
Sugar 6.42g 0.98g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 5.7µg 5.9µg 0%
Tryptophan 0.092mg 0.108mg 0%
Threonine 0.299mg 0.289mg 0%
Isoleucine 0.258mg 0.208mg 0%
Leucine 0.461mg 0.563mg 0%
Lysine 0.215mg 0.286mg 0%
Methionine 0.105mg 0.153mg 0%
Phenylalanine 0.315mg 0.435mg 0%
Valine 0.31mg 0.317mg 0%
Histidine 0.15mg 0.189mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Rye
1
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 ProteinProtein +25.3%
Contains more FatsFats +162%
Contains more WaterWater +128.6%
Contains more OtherOther +76.4%
Contains more CarbsCarbs +36%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +389.9%
Contains more Poly. FatPolyunsaturated fat +124.3%
Contains less Sat. FatSaturated fat -80.1%

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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.