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Rye bread vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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How are rye bread and chocolate chip cookie different?

  • Rye bread is richer in selenium, vitamin B1, folate, vitamin B3, and vitamin B2, while chocolate chip cookie is higher in copper and vitamin A.
  • Chocolate chip cookie covers your daily need for saturated fat, 67% more than rye bread.
  • Rye bread contains 3 times more folate than chocolate chip cookie. Rye bread contains 110µg of folate, while chocolate chip cookie contains 33µg.
  • Chocolate chip cookie is lower in sodium.

Bread, rye and Cookies, chocolate chip, prepared from recipe, made with butter types were used in this article.

Infographic

Rye bread vs Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more CalciumCalcium +92.1%
Contains more IronIron +14.1%
Contains more ZincZinc +21.3%
Contains more PhosphorusPhosphorus +25%
Contains more ManganeseManganese +24.3%
Contains more SeleniumSelenium +175.9%
Contains more MagnesiumMagnesium +37.5%
Contains more PotassiumPotassium +33.1%
Contains more CopperCopper +107.5%
Contains less SodiumSodium -43.4%

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 1.3% 0% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +135.9%
Contains more Vitamin B2Vitamin B2 +89.3%
Contains more Vitamin B3Vitamin B3 +178.8%
Contains more Vitamin B5Vitamin B5 +69.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +233.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +12%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more ProteinProtein +49.1%
Contains more WaterWater +554.4%
Contains more OtherOther +30%
Contains more FatsFats +760.6%
Contains more CarbsCarbs +20.5%

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
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +528.6%
Contains more Poly. FatPolyunsaturated fat +468.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye bread Chocolate chip cookie DV% diff.
Saturated fat 0.626g 14.071g 61%
Fats 3.3g 28.4g 39%
Selenium 30.9µg 11.2µg 36%
Polyunsaturated fat 0.799g 4.541g 25%
Cholesterol 0mg 70mg 23%
Fiber 5.8g 23%
Copper 0.186mg 0.386mg 22%
Vitamin B1 0.434mg 0.184mg 21%
Folate 110µg 33µg 19%
Monounsaturated fat 1.311g 8.241g 17%
Vitamin B3 3.805mg 1.365mg 15%
Vitamin A 0µg 139µg 15%
Vitamin B2 0.335mg 0.177mg 12%
Sodium 603mg 341mg 11%
Calories 259kcal 488kcal 11%
Manganese 0.824mg 0.663mg 7%
Protein 8.5g 5.7g 6%
Phosphorus 125mg 100mg 4%
Vitamin B5 0.44mg 0.259mg 4%
Magnesium 40mg 55mg 4%
Iron 2.83mg 2.48mg 4%
Calcium 73mg 38mg 4%
Carbs 48.3g 58.2g 3%
Vitamin B12 0µg 0.08µg 3%
Choline 14.6mg 3%
Potassium 166mg 221mg 2%
Vitamin E 0.33mg 2%
Zinc 1.14mg 0.94mg 2%
Vitamin B6 0.075mg 0.084mg 1%
Vitamin K 1.2µg 1%
Vitamin C 0.4mg 0.2mg 0%
Net carbs 42.5g 58.2g N/A
Sugar 3.85g N/A
Tryptophan 0.096mg 0.072mg 0%
Threonine 0.255mg 0.191mg 0%
Isoleucine 0.319mg 0.224mg 0%
Leucine 0.579mg 0.391mg 0%
Lysine 0.233mg 0.214mg 0%
Methionine 0.139mg 0.106mg 0%
Phenylalanine 0.411mg 0.27mg 0%
Valine 0.379mg 0.279mg 0%
Histidine 0.182mg 0.123mg 0%
Omega-3 - DHA 0g 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread Chocolate chip cookie
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
31%
Rye bread
18%
Chocolate chip cookie
Minerals Daily Need Coverage Score
67%
Rye bread
55%
Chocolate chip cookie

Comparison summary

Which food is lower in Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 70mg)
Which food is lower in Saturated fat?
Rye bread
Rye bread is lower in Saturated fat (difference - 13.445g)
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?
Chocolate chip cookie
Chocolate chip cookie is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
Chocolate chip cookie
Chocolate chip cookie contains less Sodium (difference - 262mg)
Which food is lower in glycemic index?
Chocolate chip cookie
Chocolate chip cookie is lower in glycemic index (difference - 10)
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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients
  2. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.