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  6. Rye bread vs. Bread, white wheat

Rye bread vs. Bread, white wheat — In-Depth Nutrition Comparison

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What are the differences between rye bread and bread, white wheat?

  • Rye bread is higher in selenium, manganese, and vitamin B2, yet bread, white wheat is higher in calcium, iron, fiber, vitamin B1, and vitamin K.
  • Bread, white wheat's daily need coverage for calcium is 61% more.
  • Rye bread has 2 times more selenium than bread, white wheat. While rye bread has 30.9µg of selenium, bread, white wheat has only 16.1µg.
  • The amount of sodium in bread, white wheat is lower.

We used Bread, rye and Bread, white wheat types in this article.

Infographic

Rye bread vs Bread, white wheat 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 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 205% 11% 183% 50% 26% 44% 62% 83% 88%
Contains more MagnesiumMagnesium +53.8%
Contains more PotassiumPotassium +30.7%
Contains more CopperCopper +24.8%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +21.4%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +91.9%
Contains more CalciumCalcium +837%
Contains more IronIron +72.8%
Contains less SodiumSodium -20.7%

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 1.3% 0% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83%
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 0% 0% 7.6% 0% 128% 59% 84% 27% 18% 0% 19% 95%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +31.4%
Contains more Vitamin EVitamin E +15.2%
Contains more Vitamin B1Vitamin B1 +17.5%
Contains more Vitamin B3Vitamin B3 +17.1%
Contains more Vitamin KVitamin K +541.7%
Contains more FolateFolate +15.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.455mg
~equal in Vitamin B6 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye bread Bread, white wheat DV% diff.
Calcium 73mg 684mg 61%
Selenium 30.9µg 16.1µg 27%
Iron 2.83mg 4.89mg 26%
Fiber 5.8g 9.2g 14%
Starch 27.25g 11%
Manganese 0.824mg 0.634mg 8%
Vitamin B1 0.434mg 0.51mg 6%
Vitamin B2 0.335mg 0.255mg 6%
Sodium 603mg 478mg 5%
Vitamin K 1.2µg 7.7µg 5%
Protein 8.5g 10.66g 4%
Copper 0.186mg 0.149mg 4%
Vitamin B3 3.805mg 4.455mg 4%
Folate 110µg 127µg 4%
Magnesium 40mg 26mg 3%
Phosphorus 125mg 103mg 3%
Fructose 2.7g 3%
Fats 3.3g 2.15g 2%
Zinc 1.14mg 0.95mg 2%
Monounsaturated fat 1.311g 0.393g 2%
Calories 259kcal 238kcal 1%
Carbs 48.3g 43.91g 1%
Potassium 166mg 127mg 1%
Choline 14.6mg 8.1mg 1%
Polyunsaturated fat 0.799g 0.973g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 42.5g 34.71g N/A
Sugar 3.85g 5g N/A
Vitamin E 0.33mg 0.38mg 0%
Vitamin B5 0.44mg 0.455mg 0%
Vitamin B6 0.075mg 0.08mg 0%
Trans fat 0.031g N/A
Saturated fat 0.626g 0.63g 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 - EPA 0g 0.003g N/A
Omega-3 - ALA 0.083g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.875g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
11% 2% 44% 40% 4%
Protein: 10.66 g
Fats: 2.15 g
Carbs: 43.91 g
Water: 39.6 g
Other: 3.68 g
Contains more FatsFats +53.5%
Contains more ProteinProtein +25.4%
Contains more OtherOther +41.5%
~equal in Carbs ~43.91g
~equal in Water ~39.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
32% 20% 49%
Saturated fat: Sat. Fat 0.63 g
Monounsaturated fat: Mono. Fat 0.393 g
Polyunsaturated fat: Poly. Fat 0.973 g
Contains more Mono. FatMonounsaturated fat +233.6%
Contains more Poly. FatPolyunsaturated fat +21.8%
~equal in Saturated fat ~0.63g

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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients
  2. Bread, white wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167532/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.