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Bread vs Rye - In-Depth Nutrition Comparison

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What are the differences between Bread and Rye?

  • 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.
  • Bread has 301 times more Sodium than Rye. While Bread has 601mg of Sodium, Rye has only 2mg.

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

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
2
:
6
Rye
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
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%

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
Bread
5
:
5
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
36
Rye
Mineral Summary Score
66
Bread
71
Rye

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 food.
Protein
78%
Bread
62%
Rye
Carbohydrates
56%
Bread
76%
Rye
Fats
20%
Bread
8%
Rye

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Rye
Lower in Sugar 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 for your diet?

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

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Comparison summary

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 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 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.

All nutrients comparison - raw data values

Nutrient Bread Rye Opinion
Calories 313 338 Rye
Protein 12.96 10.34 Bread
Fats 4.27 1.63 Bread
Vitamin C 0.2 0 Bread
Carbs 55.77 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 4.09 2.63 Bread
Calcium 165 24 Bread
Potassium 223 510 Rye
Magnesium 59 110 Rye
Sugar 6.42 0.98 Rye
Fiber 4.7 15.1 Rye
Copper 0.198 0.367 Rye
Zinc 1.47 2.65 Rye
Starch
Phosphorus 188 332 Rye
Sodium 601 2 Rye
Vitamin A 0 11 Rye
Vitamin E 0.24 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.439 0.316 Bread
Vitamin B2 0.382 0.251 Bread
Vitamin B3 6.25 4.27 Bread
Vitamin B5 0.456 1.456 Rye
Vitamin B6 0.153 0.294 Rye
Vitamin B12 0 0
Vitamin K 5.7 5.9 Rye
Folate 86 38 Bread
Trans Fat 0 Bread
Saturated Fat 0.989 0.197 Rye
Monounsaturated Fat 1.019 0.208 Bread
Polyunsaturated fat 1.72 0.767 Bread
Tryptophan 0.092 0.108 Rye
Threonine 0.299 0.289 Bread
Isoleucine 0.258 0.208 Bread
Leucine 0.461 0.563 Rye
Lysine 0.215 0.286 Rye
Methionine 0.105 0.153 Rye
Phenylalanine 0.315 0.435 Rye
Valine 0.31 0.317 Rye
Histidine 0.15 0.189 Rye
Fructose 0.11 Rye

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. 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.