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  6. Pancake vs. Rye bread

Pancake vs. Rye bread — In-Depth Nutrition Comparison

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Summary of differences between Pancake and Rye bread

  • Pancake has more Calcium, and Vitamin B12, while Rye bread has more Selenium, Manganese, Vitamin B1, Folate, Copper, Vitamin B3, and Iron.
  • Rye bread covers your daily need of Selenium 29% more than Pancake.

These are the specific foods used in this comparison Pancakes, plain, prepared from recipe and Bread, rye.

Infographic

Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
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 CalciumCalcium +200%
Contains more PhosphorusPhosphorus +27.2%
Contains less SodiumSodium -27.2%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +25.8%
Contains more IronIron +57.2%
Contains more CopperCopper +279.6%
Contains more ZincZinc +103.6%
Contains more ManganeseManganese +312%
Contains more SeleniumSelenium +107.4%

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 1% 12% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 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% 0.42% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin B1Vitamin B1 +115.9%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin B3Vitamin B3 +142.8%
Contains more Vitamin B6Vitamin B6 +63%
Contains more FolateFolate +189.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.44mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +193.9%
Contains more WaterWater +41.8%
Contains more ProteinProtein +32.8%
Contains more CarbsCarbs +70.7%
~equal in Other ~2.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated Fat: Sat. Fat 2.122 g
Monounsaturated Fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 +88.7%
Contains more Poly. FatPolyunsaturated fat +456.6%
Contains less Sat. FatSaturated Fat -70.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pancake Rye bread
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pancake Rye bread Opinion
Calories 227kcal 259kcal Rye bread
Protein 6.4g 8.5g Rye bread
Fats 9.7g 3.3g Pancake
Vitamin C 0.3mg 0.4mg Rye bread
Net carbs 28.3g 42.5g Rye bread
Carbs 28.3g 48.3g Rye bread
Cholesterol 59mg 0mg Rye bread
Magnesium 16mg 40mg Rye bread
Calcium 219mg 73mg Pancake
Potassium 132mg 166mg Rye bread
Iron 1.8mg 2.83mg Rye bread
Sugar 3.85g Pancake
Fiber 5.8g Rye bread
Copper 0.049mg 0.186mg Rye bread
Zinc 0.56mg 1.14mg Rye bread
Phosphorus 159mg 125mg Pancake
Sodium 439mg 603mg Pancake
Vitamin A 196IU 7IU Pancake
Vitamin A 54µg 0µg Pancake
Vitamin E 0.33mg Rye bread
Manganese 0.2mg 0.824mg Rye bread
Selenium 14.9µg 30.9µg Rye bread
Vitamin B1 0.201mg 0.434mg Rye bread
Vitamin B2 0.281mg 0.335mg Rye bread
Vitamin B3 1.567mg 3.805mg Rye bread
Vitamin B5 0.405mg 0.44mg Rye bread
Vitamin B6 0.046mg 0.075mg Rye bread
Vitamin B12 0.22µg 0µg Pancake
Vitamin K 1.2µg Rye bread
Folate 38µg 110µg Rye bread
Choline 14.6mg Rye bread
Saturated Fat 2.122g 0.626g Rye bread
Monounsaturated Fat 2.474g 1.311g Pancake
Polyunsaturated fat 4.447g 0.799g Pancake
Tryptophan 0.08mg 0.096mg Rye bread
Threonine 0.237mg 0.255mg Rye bread
Isoleucine 0.297mg 0.319mg Rye bread
Leucine 0.513mg 0.579mg Rye bread
Lysine 0.321mg 0.233mg Pancake
Methionine 0.147mg 0.139mg Pancake
Phenylalanine 0.319mg 0.411mg Rye bread
Valine 0.335mg 0.379mg Rye bread
Histidine 0.152mg 0.182mg Rye bread
Omega-3 - DHA 0.005g 0g Pancake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pancake Rye bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
19%
Pancake
31%
Rye bread
Minerals Daily Need Coverage Score
42%
Pancake
67%
Rye bread

Comparison summary

Which food is lower in Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 1.496g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food is richer in vitamins?
Rye bread
Rye bread is relatively richer in vitamins
Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
Pancake
Pancake contains less Sodium (difference - 164mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.