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  6. Rye bread vs. Multigrain bread

Rye bread vs. Multigrain bread — In-Depth Nutrition Comparison

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What are the main differences between Rye bread and Multigrain bread?

  • Rye bread is richer in Vitamin B1, Vitamin B2, and Folate, yet Multigrain bread is richer in Manganese, Phosphorus, Vitamin B6, Copper, Magnesium, Fiber, and Selenium.
  • Multigrain bread's daily need coverage for Manganese is 60% higher.
  • Rye bread has 2 times more Vitamin B2 than Multigrain bread. Rye bread has 0.335mg of Vitamin B2, while Multigrain bread has 0.142mg.

We used Bread, rye and Bread, multi-grain, toasted (includes whole-grain) types in this comparison.

Infographic

Rye bread vs Multigrain 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.
Rye bread
Rye bread
1
:
9
Multigrain bread
Multigrain bread
Contains more Calcium +52.1%
Contains more Magnesium +112.5%
Contains more Phosphorus +97.6%
Contains more Potassium +50.6%
Contains less Sodium -31.3%
Contains more Zinc +62.3%
Contains more Copper +65.1%
Contains more Manganese +167.1%
Contains more Selenium +15.9%
Equal in Iron - 2.72
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Multigrain bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 61% 106% 23% 54% 51% 103% 288% 196%
Contains more Calcium +52.1%
Contains more Magnesium +112.5%
Contains more Phosphorus +97.6%
Contains more Potassium +50.6%
Contains less Sodium -31.3%
Contains more Zinc +62.3%
Contains more Copper +65.1%
Contains more Manganese +167.1%
Contains more Selenium +15.9%
Equal in Iron - 2.72

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
6
:
4
Multigrain bread
Multigrain bread
Contains more Vitamin A +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B2 +135.9%
Contains more Vitamin B5 +20.5%
Contains more Folate +57.1%
Contains more Vitamin E +21.2%
Contains more Vitamin B3 +15.5%
Contains more Vitamin B6 +281.3%
Contains more Vitamin K +25%
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%
Multigrain bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 1% 61% 33% 83% 22% 66% 53% 0% 4%
Contains more Vitamin A +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B2 +135.9%
Contains more Vitamin B5 +20.5%
Contains more Folate +57.1%
Contains more Vitamin E +21.2%
Contains more Vitamin B3 +15.5%
Contains more Vitamin B6 +281.3%
Contains more Vitamin K +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
3
:
2
Multigrain bread
Multigrain bread
Contains more Water +18.6%
Contains more Other +12.6%
Contains more Protein +70.8%
Contains more Fats +39.4%
Equal in Carbs - 47.11
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
Multigrain bread
15% 5% 47% 31% 2%
Protein: 14.52 g
Fats: 4.6 g
Carbs: 47.11 g
Water: 31.46 g
Other: 2.31 g
Contains more Water +18.6%
Contains more Other +12.6%
Contains more Protein +70.8%
Contains more Fats +39.4%
Equal in Carbs - 47.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
2
:
1
Multigrain bread
Multigrain bread
Contains less Saturated Fat -34%
Contains more Monounsaturated Fat +58.7%
Contains more Polyunsaturated fat +154.7%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Multigrain bread
25% 22% 53%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.826 g
Polyunsaturated fat: 2.035 g
Contains less Saturated Fat -34%
Contains more Monounsaturated Fat +58.7%
Contains more Polyunsaturated fat +154.7%

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 Multigrain bread
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye bread Multigrain bread Opinion
Net carbs 42.5g 39.01g Rye bread
Protein 8.5g 14.52g Multigrain bread
Fats 3.3g 4.6g Multigrain bread
Carbs 48.3g 47.11g Rye bread
Calories 259kcal 288kcal Multigrain bread
Fructose 2.67g Multigrain bread
Sugar 3.85g 6.94g Rye bread
Fiber 5.8g 8.1g Multigrain bread
Calcium 73mg 111mg Multigrain bread
Iron 2.83mg 2.72mg Rye bread
Magnesium 40mg 85mg Multigrain bread
Phosphorus 125mg 247mg Multigrain bread
Potassium 166mg 250mg Multigrain bread
Sodium 603mg 414mg Multigrain bread
Zinc 1.14mg 1.85mg Multigrain bread
Copper 0.186mg 0.307mg Multigrain bread
Manganese 0.824mg 2.201mg Multigrain bread
Selenium 30.9µg 35.8µg Multigrain bread
Vitamin A 7IU 0IU Rye bread
Vitamin E 0.33mg 0.4mg Multigrain bread
Vitamin C 0.4mg 0.1mg Rye bread
Vitamin B1 0.434mg 0.243mg Rye bread
Vitamin B2 0.335mg 0.142mg Rye bread
Vitamin B3 3.805mg 4.394mg Multigrain bread
Vitamin B5 0.44mg 0.365mg Rye bread
Vitamin B6 0.075mg 0.286mg Multigrain bread
Folate 110µg 70µg Rye bread
Vitamin K 1.2µg 1.5µg Multigrain bread
Tryptophan 0.096mg 0.135mg Multigrain bread
Threonine 0.255mg 0.294mg Multigrain bread
Isoleucine 0.319mg 0.351mg Multigrain bread
Leucine 0.579mg 0.604mg Multigrain bread
Lysine 0.233mg 0.314mg Multigrain bread
Methionine 0.139mg 0.15mg Multigrain bread
Phenylalanine 0.411mg 0.421mg Multigrain bread
Valine 0.379mg 0.432mg Multigrain bread
Histidine 0.182mg 0.215mg Multigrain bread
Saturated Fat 0.626g 0.948g Rye bread
Monounsaturated Fat 1.311g 0.826g Rye bread
Polyunsaturated fat 0.799g 2.035g Multigrain bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread Multigrain bread
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
27%
Multigrain bread
Minerals Daily Need Coverage Score
67%
Rye bread
101%
Multigrain bread

Comparison summary

Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 3.09g)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 0.322g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 2)
Which food contains less Sodium?
Multigrain bread
Multigrain bread contains less Sodium (difference - 189mg)
Which food is richer in minerals?
Multigrain bread
Multigrain bread is relatively richer in minerals
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 ($)
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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients
  2. Multigrain bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174914/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.