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  6. Rye bread vs. French toast

Rye bread vs. French toast — In-Depth Nutrition Comparison

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How are Rye bread and French toast different?

  • Rye bread is higher in Manganese, Selenium, Vitamin B1, Folate, Iron, Copper, and Vitamin B3, however, French toast is richer in Vitamin A RAE, and Vitamin B12.
  • Daily need coverage for Cholesterol from French toast is 39% higher.
  • Rye bread contains 4 times more Manganese than French toast. While Rye bread contains 0.824mg of Manganese, French toast contains only 0.188mg.

Bread, rye and French toast, prepared from recipe, made with low fat (2%) milk are the varieties used in this article.

Infographic

Rye bread vs French toast 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.
Rye bread
Rye bread
8
:
2
French toast
French toast
Contains more Iron +69.5%
Contains more Magnesium +135.3%
Contains more Potassium +23.9%
Contains more Zinc +70.1%
Contains more Copper +220.7%
Contains more Manganese +338.3%
Contains more Selenium +53.7%
Contains more Calcium +37%
Contains less Sodium -20.6%
Equal in Phosphorus - 117
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
French toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 63% 13% 51% 12% 63% 19% 20% 25% 110%
Contains more Iron +69.5%
Contains more Magnesium +135.3%
Contains more Potassium +23.9%
Contains more Zinc +70.1%
Contains more Copper +220.7%
Contains more Manganese +338.3%
Contains more Selenium +53.7%
Contains more Calcium +37%
Contains less Sodium -20.6%
Equal in Phosphorus - 117

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.
Rye bread
Rye bread
9
:
3
French toast
French toast
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +112.7%
Contains more Vitamin B3 +133.7%
Contains more Folate +155.8%
Contains more Vitamin A +7085.7%
Contains more Vitamin B5 +24.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.321
Equal in Vitamin B6 - 0.074
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
French toast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 0% 0% 1% 51% 75% 31% 33% 18% 33% 39% 0%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +112.7%
Contains more Vitamin B3 +133.7%
Contains more Folate +155.8%
Contains more Vitamin A +7085.7%
Contains more Vitamin B5 +24.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.321
Equal in Vitamin B6 - 0.074

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
3
:
2
French toast
French toast
Contains more Protein +10.4%
Contains more Carbs +93.2%
Contains more Other +44.4%
Contains more Fats +227.3%
Contains more Water +46.6%
Equal in Protein - 7.7
Rye bread
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
French toast
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more Protein +10.4%
Contains more Carbs +93.2%
Contains more Other +44.4%
Contains more Fats +227.3%
Contains more Water +46.6%
Equal in Protein - 7.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
1
:
2
French toast
French toast
Contains less Saturated Fat -77%
Contains more Monounsaturated Fat +245.1%
Contains more Polyunsaturated fat +224.7%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
French toast
28% 46% 26%
Saturated Fat: 2.723 g
Monounsaturated Fat: 4.524 g
Polyunsaturated fat: 2.594 g
Contains less Saturated Fat -77%
Contains more Monounsaturated Fat +245.1%
Contains more Polyunsaturated fat +224.7%

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 French toast
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 Rye bread French toast Opinion
Net carbs 42.5g 25g Rye bread
Protein 8.5g 7.7g Rye bread
Fats 3.3g 10.8g French toast
Carbs 48.3g 25g Rye bread
Calories 259kcal 229kcal Rye bread
Sugar 3.85g French toast
Fiber 5.8g Rye bread
Calcium 73mg 100mg French toast
Iron 2.83mg 1.67mg Rye bread
Magnesium 40mg 17mg Rye bread
Phosphorus 125mg 117mg Rye bread
Potassium 166mg 134mg Rye bread
Sodium 603mg 479mg French toast
Zinc 1.14mg 0.67mg Rye bread
Copper 0.186mg 0.058mg Rye bread
Manganese 0.824mg 0.188mg Rye bread
Selenium 30.9µg 20.1µg Rye bread
Vitamin A 7IU 503IU French toast
Vitamin A RAE 0µg 124µg French toast
Vitamin E 0.33mg Rye bread
Vitamin C 0.4mg 0.3mg Rye bread
Vitamin B1 0.434mg 0.204mg Rye bread
Vitamin B2 0.335mg 0.321mg Rye bread
Vitamin B3 3.805mg 1.628mg Rye bread
Vitamin B5 0.44mg 0.549mg French toast
Vitamin B6 0.075mg 0.074mg Rye bread
Folate 110µg 43µg Rye bread
Vitamin B12 0µg 0.31µg French toast
Vitamin K 1.2µg Rye bread
Tryptophan 0.096mg 0.094mg Rye bread
Threonine 0.255mg 0.305mg French toast
Isoleucine 0.319mg 0.375mg French toast
Leucine 0.579mg 0.621mg French toast
Lysine 0.233mg 0.413mg French toast
Methionine 0.139mg 0.188mg French toast
Phenylalanine 0.411mg 0.389mg Rye bread
Valine 0.379mg 0.419mg French toast
Histidine 0.182mg 0.179mg Rye bread
Cholesterol 0mg 116mg Rye bread
Saturated Fat 0.626g 2.723g Rye bread
Omega-3 - DHA 0g 0.01g French toast
Omega-3 - EPA 0g 0.001g French toast
Monounsaturated Fat 1.311g 4.524g French toast
Polyunsaturated fat 0.799g 2.594g French toast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread French toast
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Rye bread
26%
French toast
Minerals Daily Need Coverage Score
67%
Rye bread
40%
French toast

Comparison summary

Which food is lower in Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 2.097g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 7)
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?
French toast
French toast is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
French toast
French toast contains less Sodium (difference - 124mg)
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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.