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Potato bread vs. Rye — In-Depth Nutrition Comparison

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Summary of differences between potato bread and rye

  • Potato bread has more folate and calcium, while rye has more manganese, fiber, copper, magnesium, vitamin B3, vitamin B5, and vitamin B2.
  • Rye covers your daily need for manganese, 101% more than potato bread.
  • Potato bread contains 188 times more sodium than rye. While potato bread contains 375mg of sodium, rye contains only 2mg.
  • Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of potato bread is 61.

These are the specific foods used in this comparison Bread, potato and Rye grain.

Infographic

Potato bread vs Rye 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Rye
Rye
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +683.3%
Contains more PotassiumPotassium +40.8%
Contains more MagnesiumMagnesium +292.9%
Contains more IronIron +16.9%
Contains more CopperCopper +290.4%
Contains more ZincZinc +84%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +918.6%
Contains more SeleniumSelenium +46.3%
~equal in Phosphorus ~332mg

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +15.3%
Contains more FolateFolate +231.6%
Contains more Vitamin EVitamin E +80.9%
Contains more Vitamin B1Vitamin B1 +68.1%
Contains more Vitamin B2Vitamin B2 +136.8%
Contains more Vitamin B3Vitamin B3 +241.6%
Contains more Vitamin B5Vitamin B5 +78.2%
Contains more Vitamin B6Vitamin B6 +26.7%
Contains more CholineCholine +65.2%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +20.9%
Contains more FatsFats +92%
Contains more WaterWater +216.5%
Contains more OtherOther +138.9%
Contains more CarbsCarbs +61.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato bread Rye DV% diff.
Manganese 0.253mg 2.577mg 101%
Fiber 6.3g 15.1g 35%
Copper 0.094mg 0.367mg 30%
Folate 126µg 38µg 22%
Magnesium 28mg 110mg 20%
Vitamin B3 1.25mg 4.27mg 19%
Calcium 188mg 24mg 16%
Sodium 375mg 2mg 16%
Vitamin B5 0.817mg 1.456mg 13%
Vitamin B2 0.106mg 0.251mg 11%
Zinc 1.44mg 2.65mg 11%
Vitamin B1 0.188mg 0.316mg 11%
Carbs 47.07g 75.86g 10%
Selenium 9.5µg 13.9µg 8%
Potassium 718mg 510mg 6%
Vitamin B12 0.15µg 0µg 6%
Iron 2.25mg 2.63mg 5%
Phosphorus 369mg 332mg 5%
Polyunsaturated fat 0g 0.767g 5%
Vitamin B6 0.232mg 0.294mg 5%
Calories 266kcal 338kcal 4%
Protein 12.5g 10.34g 4%
Vitamin E 0.47mg 0.85mg 3%
Vitamin A 24µg 1µg 3%
Choline 18.4mg 30.4mg 2%
Fats 3.13g 1.63g 2%
Vitamin K 6.8µg 5.9µg 1%
Saturated fat 0g 0.197g 1%
Monounsaturated fat 0g 0.208g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 40.77g 60.76g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g 0.98g N/A
Tryptophan 0.081mg 0.108mg 0%
Threonine 0.224mg 0.289mg 0%
Isoleucine 0.268mg 0.208mg 0%
Leucine 0.44mg 0.563mg 0%
Lysine 0.311mg 0.286mg 0%
Methionine 0.112mg 0.153mg 0%
Phenylalanine 0.285mg 0.435mg 0%
Valine 0.305mg 0.317mg 0%
Histidine 0.143mg 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato bread Rye
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
27%
Potato bread
35%
Rye
Minerals Daily Need Coverage Score
59%
Potato bread
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 8.4g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 373mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 27)
Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 0.197g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.