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  6. Bread, whole-wheat, commercially prepared vs. Rye bread

Bread, whole-wheat, commercially prepared vs. Rye bread — In-Depth Nutrition Comparison

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A recap on the differences between bread, whole-wheat, commercially prepared and rye bread

  • Bread, whole-wheat, commercially prepared has more manganese, vitamin E, phosphorus, vitamin B6, protein, calcium, and magnesium; however, rye bread is higher in folate, vitamin B2, and selenium.
  • Bread, whole-wheat, commercially prepared covers your daily manganese needs 59% more than rye bread.
  • Rye bread contains 8 times less vitamin E than bread, whole-wheat, commercially prepared. Bread, whole-wheat, commercially prepared contains 2.66mg of vitamin E, while rye bread contains 0.33mg.

Food varieties used in this article are Bread, whole-wheat, commercially prepared and Bread, rye.

Infographic

Bread, whole-wheat, commercially prepared vs Rye bread infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 48% 22% 93% 76% 48% 91% 59% 284% 140%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +120.5%
Contains more PotassiumPotassium +53%
Contains more CopperCopper +22%
Contains more ZincZinc +55.3%
Contains more PhosphorusPhosphorus +69.6%
Contains less SodiumSodium -24.5%
Contains more ManganeseManganese +163.8%
Contains more IronIron +14.6%
Contains more SeleniumSelenium +20.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 53% 99% 39% 83% 39% 50% 0% 20% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 6.6% 109% 77% 71% 26% 17% 0% 3% 83%
Contains more Vitamin EVitamin E +706.1%
Contains more Vitamin B3Vitamin B3 +16.6%
Contains more Vitamin B5Vitamin B5 +46.8%
Contains more Vitamin B6Vitamin B6 +186.7%
Contains more Vitamin KVitamin K +550%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +10.2%
Contains more Vitamin B2Vitamin B2 +100.6%
Contains more FolateFolate +161.9%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bread, whole-wheat, commercially prepared Rye bread DV% diff.
Manganese 2.174mg 0.824mg 59%
Folate 42µg 110µg 17%
Vitamin E 2.66mg 0.33mg 16%
Vitamin B2 0.167mg 0.335mg 13%
Starch 28.73g 12%
Phosphorus 212mg 125mg 12%
Vitamin B6 0.215mg 0.075mg 11%
Calcium 161mg 73mg 9%
Selenium 25.7µg 30.9µg 9%
Omega-3 (ALA) 0.137g 9%
Protein 12.45g 8.5g 8%
Magnesium 75mg 40mg 8%
Omega-6 (Linoleic acid) 1.441g 8%
Zinc 1.77mg 1.14mg 6%
Sodium 455mg 603mg 6%
Vitamin K 7.8µg 1.2µg 6%
Iron 2.47mg 2.83mg 5%
Copper 0.227mg 0.186mg 5%
Polyunsaturated fat 1.592g 0.799g 5%
Vitamin B3 4.438mg 3.805mg 4%
Vitamin B5 0.646mg 0.44mg 4%
Potassium 254mg 166mg 3%
Vitamin B1 0.394mg 0.434mg 3%
Fructose 2.21g 3%
Carbs 42.71g 48.3g 2%
Choline 27.2mg 14.6mg 2%
Monounsaturated fat 0.62g 1.311g 2%
Fiber 6g 5.8g 1%
Calories 252kcal 259kcal 0%
Protein per 100 calories 4.9g 3.3g N/A
Calories per 10 g protein 202kcal 305kcal N/A
Weight per 100 calories 40g 39g N/A
Fats 3.5g 3.3g 0%
Unsaturated / Saturated Fat ratio 3.1 3.4 N/A
Vitamin C 0mg 0.4mg 0%
Net carbs 36.71g 42.5g N/A
Sugar 4.34g 3.85g N/A
Trans fat 0.02g N/A
Saturated fat 0.722g 0.626g 0%
Tryptophan 0.096mg 0%
Threonine 0.255mg 0%
Isoleucine 0.319mg 0%
Leucine 0.579mg 0%
Lysine 0.233mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.411mg 0%
Valine 0.379mg 0%
Histidine 0.182mg 0%
Omega-3 (Eicosatrienoic acid) 0.001g N/A
Omega-6 (Gamma-linolenic acid) 0.002g N/A
Omega-6 (Eicosadienoic acid) 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 4% 43% 39% 2%
Protein: 12.45 g
Fats: 3.5 g
Carbs: 42.71 g
Water: 39.01 g
Other: 2.33 g
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more ProteinProtein +46.5%
Contains more CarbsCarbs +13.1%
~equal in Fats ~3.3g
~equal in Water ~37.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 21% 54%
Saturated fat: Sat. Fat 0.722 g
Monounsaturated fat: Mono. Fat 0.62 g
Polyunsaturated fat: Poly. Fat 1.592 g
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
Contains more Poly. FatPolyunsaturated fat +99.2%
Contains less Sat. FatSaturated fat -13.3%
Contains more Mono. FatMonounsaturated fat +111.5%

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, whole-wheat, commercially prepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172688/nutrients
  2. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.