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  6. Pita vs. Rye bread

Pita vs. Rye bread — In-Depth Nutrition Comparison

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Summary of differences between Pita and Rye bread

  • The amount of Folate, Vitamin B2, Iron, Manganese, Fiber, Vitamin B1, and Vitamin B3 in Rye bread is higher than in Pita.
  • Rye bread covers your daily need of Folate 22% more than Pita.

These are the specific foods used in this comparison Bread, pita, white, unenriched and Bread, rye.

Infographic

Pita 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.
Pita
Pita
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
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 +17.8%
Contains less SodiumSodium -11.1%
Contains more MagnesiumMagnesium +53.8%
Contains more PotassiumPotassium +38.3%
Contains more IronIron +102.1%
Contains more CopperCopper +10.7%
Contains more ZincZinc +35.7%
Contains more PhosphorusPhosphorus +28.9%
Contains more ManganeseManganese +71.3%

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.
Pita
Pita
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 0% 0% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +62.5%
Contains more Vitamin B2Vitamin B2 +245.4%
Contains more Vitamin B3Vitamin B3 +77.6%
Contains more Vitamin B5Vitamin B5 +10.8%
Contains more Vitamin B6Vitamin B6 +120.6%
Contains more FolateFolate +358.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
Pita
2
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 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 CarbsCarbs +15.3%
Contains more FatsFats +175%
Contains more WaterWater +16.2%
Contains more OtherOther +36.8%
~equal in Protein ~8.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
Pita
1
21% 13% 66%
Saturated Fat: Sat. Fat 0.166 g
Monounsaturated Fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 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 less Sat. FatSaturated Fat -73.5%
Contains more Mono. FatMonounsaturated Fat +1148.6%
Contains more Poly. FatPolyunsaturated fat +49.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pita Rye bread Opinion
Calories 275kcal 259kcal Pita
Protein 9.1g 8.5g Pita
Fats 1.2g 3.3g Rye bread
Vitamin C 0mg 0.4mg Rye bread
Net carbs 53.5g 42.5g Pita
Carbs 55.7g 48.3g Pita
Magnesium 26mg 40mg Rye bread
Calcium 86mg 73mg Pita
Potassium 120mg 166mg Rye bread
Iron 1.4mg 2.83mg Rye bread
Sugar 3.85g Pita
Fiber 2.2g 5.8g Rye bread
Copper 0.168mg 0.186mg Rye bread
Zinc 0.84mg 1.14mg Rye bread
Phosphorus 97mg 125mg Rye bread
Sodium 536mg 603mg Pita
Vitamin A 0IU 7IU Rye bread
Vitamin E 0.33mg Rye bread
Manganese 0.481mg 0.824mg Rye bread
Selenium 30.9µg Rye bread
Vitamin B1 0.267mg 0.434mg Rye bread
Vitamin B2 0.097mg 0.335mg Rye bread
Vitamin B3 2.142mg 3.805mg Rye bread
Vitamin B5 0.397mg 0.44mg Rye bread
Vitamin B6 0.034mg 0.075mg Rye bread
Vitamin K 1.2µg Rye bread
Folate 24µg 110µg Rye bread
Choline 14.6mg Rye bread
Saturated Fat 0.166g 0.626g Pita
Monounsaturated Fat 0.105g 1.311g Rye bread
Polyunsaturated fat 0.535g 0.799g Rye bread
Tryptophan 0.105mg 0.096mg Pita
Threonine 0.257mg 0.255mg Pita
Isoleucine 0.349mg 0.319mg Pita
Leucine 0.634mg 0.579mg Pita
Lysine 0.219mg 0.233mg Rye bread
Methionine 0.16mg 0.139mg Pita
Phenylalanine 0.446mg 0.411mg Pita
Valine 0.394mg 0.379mg Pita
Histidine 0.195mg 0.182mg Pita

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pita 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
14%
Pita
31%
Rye bread
Minerals Daily Need Coverage Score
36%
Pita
67%
Rye bread

Comparison summary

Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Rye bread
Rye bread is relatively richer in vitamins
Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
Pita
Pita contains less Sodium (difference - 67mg)
Which food is lower in Saturated Fat?
Pita
Pita is lower in Saturated Fat (difference - 0.46g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.