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  6. Rye bread vs. Pancake

Rye bread vs. Pancake — In-Depth Nutrition Comparison

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Summary of differences between rye bread and pancake

  • Rye bread has more selenium, manganese, vitamin B1, folate, copper, vitamin B3, and iron, while pancake has more calcium and vitamin B12.
  • Rye bread covers your daily need for selenium, 29% more than pancake.
  • Rye bread contains 4 times more manganese than pancake. While rye bread contains 0.824mg of manganese, pancake contains only 0.2mg.

These are the specific foods used in this comparison Bread, rye and Pancakes, plain, prepared from recipe.

Infographic

Rye bread vs Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +25.8%
Contains more IronIron +57.2%
Contains more CopperCopper +279.6%
Contains more ZincZinc +103.6%
Contains more ManganeseManganese +312%
Contains more SeleniumSelenium +107.4%
Contains more CalciumCalcium +200%
Contains more PhosphorusPhosphorus +27.2%
Contains less SodiumSodium -27.2%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 6.6% 109% 77% 71% 26% 17% 0% 3% 83%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 18% 0% 50% 65% 29% 24% 11% 28% 0% 29%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +115.9%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin B3Vitamin B3 +142.8%
Contains more Vitamin B6Vitamin B6 +63%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +189.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.405mg

All nutrients comparison - raw data values

Nutrient Rye bread Pancake DV% diff.
Selenium 30.9µg 14.9µg 29%
Manganese 0.824mg 0.2mg 27%
Polyunsaturated fat 0.799g 4.447g 24%
Fiber 5.8g 23%
Cholesterol 0mg 59mg 20%
Vitamin B1 0.434mg 0.201mg 19%
Folate 110µg 38µg 18%
Calcium 73mg 219mg 15%
Copper 0.186mg 0.049mg 15%
Vitamin B3 3.805mg 1.567mg 14%
Iron 2.83mg 1.8mg 13%
Fats 3.3g 9.7g 10%
Vitamin B12 0µg 0.22µg 9%
Carbs 48.3g 28.3g 7%
Sodium 603mg 439mg 7%
Saturated fat 0.626g 2.122g 7%
Magnesium 40mg 16mg 6%
Vitamin A 0µg 54µg 6%
Zinc 1.14mg 0.56mg 5%
Phosphorus 125mg 159mg 5%
Protein 8.5g 6.4g 4%
Vitamin B2 0.335mg 0.281mg 4%
Choline 14.6mg 3%
Monounsaturated fat 1.311g 2.474g 3%
Calories 259kcal 227kcal 2%
Vitamin E 0.33mg 2%
Vitamin B6 0.075mg 0.046mg 2%
Potassium 166mg 132mg 1%
Vitamin B5 0.44mg 0.405mg 1%
Vitamin K 1.2µg 1%
Protein per 100 calories 3.3g 2.8g N/A
Calories per 10 g protein 305kcal 355kcal N/A
Weight per 100 calories 39g 44g N/A
Unsaturated / Saturated Fat ratio 3.4 3.3 N/A
Vitamin C 0.4mg 0.3mg 0%
Net carbs 42.5g 28.3g N/A
Sugar 3.85g N/A
Tryptophan 0.096mg 0.08mg 0%
Threonine 0.255mg 0.237mg 0%
Isoleucine 0.319mg 0.297mg 0%
Leucine 0.579mg 0.513mg 0%
Lysine 0.233mg 0.321mg 0%
Methionine 0.139mg 0.147mg 0%
Phenylalanine 0.411mg 0.319mg 0%
Valine 0.379mg 0.335mg 0%
Histidine 0.182mg 0.152mg 0%
Omega-3 - DHA 0g 0.005g 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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more ProteinProtein +32.8%
Contains more CarbsCarbs +70.7%
Contains more FatsFats +193.9%
Contains more WaterWater +41.8%
~equal in Other ~2.7g

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains less Sat. FatSaturated fat -70.5%
Contains more Mono. FatMonounsaturated fat +88.7%
Contains more Poly. FatPolyunsaturated fat +456.6%

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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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.