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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
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
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
36%
35%
Minerals Daily Need Coverage Score
89%
98%
Comparison summary
Which food is cheaper?
Wheat Bread is cheaper (difference - $0.1)
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 5.44g)
Which food contains less Sodium?
Rye contains less Sodium (difference - 599mg)
Which food is lower in Saturated fat?
Rye is lower in Saturated fat (difference - 0.792g)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 26)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.