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  6. Navajo frybread vs. Rye bread

Navajo frybread vs. Rye bread — In-Depth Nutrition Comparison

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Important differences between navajo frybread and rye bread

  • Navajo frybread has more iron; however, rye bread is richer in manganese, selenium, copper, vitamin B2, zinc, vitamin B5, and magnesium.
  • Rye bread's daily need coverage for manganese is 23% more.
  • Navajo frybread contains 7 times more saturated fat than rye bread. Navajo frybread contains 4.621g of saturated fat, while rye bread contains 0.626g.

The food varieties used in the comparison are Frybread, made with lard (Navajo) and Bread, rye.

Infographic

Navajo frybread vs Rye bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
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 IronIron +42.8%
Contains less SodiumSodium -45.4%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +28.1%
Contains more PotassiumPotassium +115.6%
Contains more CopperCopper +104.4%
Contains more ZincZinc +225.7%
Contains more ManganeseManganese +177.4%
Contains more SeleniumSelenium +66.1%
~equal in Phosphorus ~125mg

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% 0% 0% 0% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 0%
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 1.3% 0% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
Contains more Vitamin B3Vitamin B3 +21%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B5Vitamin B5 +168.3%
Contains more Vitamin B6Vitamin B6 +97.4%
Contains more Vitamin KVitamin K +50%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.434mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~110µg

All nutrients comparison - raw data values

Nutrient Navajo frybread Rye bread DV% diff.
Fiber 5.8g 23%
Manganese 0.297mg 0.824mg 23%
Selenium 18.6µg 30.9µg 22%
Saturated fat 4.621g 0.626g 18%
Starch 42.85g 18%
Iron 4.04mg 2.83mg 15%
Fats 12.22g 3.3g 14%
Sodium 329mg 603mg 12%
Copper 0.091mg 0.186mg 11%
Vitamin B2 0.217mg 0.335mg 9%
Monounsaturated fat 4.411g 1.311g 8%
Zinc 0.35mg 1.14mg 7%
Vitamin B5 0.164mg 0.44mg 6%
Vitamin B3 4.603mg 3.805mg 5%
Magnesium 18mg 40mg 5%
Protein 6.69g 8.5g 4%
Calories 330kcal 259kcal 4%
Vitamin B6 0.038mg 0.075mg 3%
Potassium 77mg 166mg 3%
Folate 122µg 110µg 3%
Choline 14.6mg 3%
Polyunsaturated fat 1.055g 0.799g 2%
Calcium 57mg 73mg 2%
Cholesterol 7mg 0mg 2%
Vitamin E 0mg 0.33mg 2%
Vitamin C 0.4mg 0%
Net carbs 48.26g 42.5g N/A
Carbs 48.26g 48.3g 0%
Sugar 2.03g 3.85g N/A
Phosphorus 123mg 125mg 0%
Vitamin B1 0.43mg 0.434mg 0%
Vitamin K 0.8µg 1.2µg 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 - ALA 0.051g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.018g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 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 FatsFats +270.3%
Contains more ProteinProtein +27.1%
Contains more WaterWater +18.2%
Contains more OtherOther +106.3%
~equal in Carbs ~48.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 44% 10%
Saturated fat: Sat. Fat 4.621 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 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 Mono. FatMonounsaturated fat +236.5%
Contains more Poly. FatPolyunsaturated fat +32%
Contains less Sat. FatSaturated fat -86.5%

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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. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/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.