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  6. Rye bread vs. Navajo frybread

Rye bread vs. Navajo frybread — In-Depth Nutrition Comparison

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Important differences between rye bread and navajo frybread

  • Rye bread has more manganese, selenium, copper, vitamin B2, zinc, vitamin B5, and magnesium; however, navajo frybread is richer in iron.
  • Rye bread's daily need coverage for manganese is 23% more.
  • Rye bread contains 3 times more zinc than navajo frybread. Rye bread contains 1.14mg of zinc, while navajo frybread contains 0.35mg.
  • Navajo frybread contains less sodium.

The food varieties used in the comparison are Bread, rye and Frybread, made with lard (Navajo).

Infographic

Rye bread vs Navajo frybread 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 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +28.1%
Contains more PotassiumPotassium +115.6%
Contains more CopperCopper +104.4%
Contains more ZincZinc +225.7%
Contains more ManganeseManganese +177.4%
Contains more SeleniumSelenium +66.1%
Contains more IronIron +42.8%
Contains less SodiumSodium -45.4%
~equal in Phosphorus ~123mg

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% 0% 0% 0% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B5Vitamin B5 +168.3%
Contains more Vitamin B6Vitamin B6 +97.4%
Contains more Vitamin KVitamin K +50%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +21%
Contains more FolateFolate +10.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.43mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye bread Navajo frybread DV% diff.
Fiber 5.8g 23%
Manganese 0.824mg 0.297mg 23%
Selenium 30.9µg 18.6µg 22%
Saturated fat 0.626g 4.621g 18%
Starch 42.85g 18%
Iron 2.83mg 4.04mg 15%
Fats 3.3g 12.22g 14%
Sodium 603mg 329mg 12%
Copper 0.186mg 0.091mg 11%
Vitamin B2 0.335mg 0.217mg 9%
Monounsaturated fat 1.311g 4.411g 8%
Zinc 1.14mg 0.35mg 7%
Vitamin B5 0.44mg 0.164mg 6%
Vitamin B3 3.805mg 4.603mg 5%
Magnesium 40mg 18mg 5%
Protein 8.5g 6.69g 4%
Calories 259kcal 330kcal 4%
Vitamin B6 0.075mg 0.038mg 3%
Potassium 166mg 77mg 3%
Folate 110µg 122µg 3%
Choline 14.6mg 3%
Polyunsaturated fat 0.799g 1.055g 2%
Calcium 73mg 57mg 2%
Cholesterol 0mg 7mg 2%
Vitamin E 0.33mg 0mg 2%
Vitamin C 0.4mg 0%
Net carbs 42.5g 48.26g N/A
Carbs 48.3g 48.26g 0%
Sugar 3.85g 2.03g N/A
Phosphorus 125mg 123mg 0%
Vitamin B1 0.434mg 0.43mg 0%
Vitamin K 1.2µg 0.8µg 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 - ALA 0.051g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.018g 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
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 g
Contains more ProteinProtein +27.1%
Contains more WaterWater +18.2%
Contains more OtherOther +106.3%
Contains more FatsFats +270.3%
~equal in Carbs ~48.26g

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
46% 44% 10%
Saturated fat: Sat. Fat 4.621 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 g
Contains less Sat. FatSaturated fat -86.5%
Contains more Mono. FatMonounsaturated fat +236.5%
Contains more Poly. FatPolyunsaturated fat +32%

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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. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/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.