Rye bread vs. Pop tarts — In-Depth Nutrition Comparison

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What are the main differences between rye bread and pop tarts?

Rye bread is richer in fiber, vitamin B1, vitamin B5, folate, and magnesium, yet pop tarts are richer in vitamin B6, vitamin A, and iron.
Pop tarts' daily need coverage for vitamin B6 is 23% higher.
Pop tarts contain less sodium.

We used Bread, rye and Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Blueberry types in this comparison.

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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

Pop tarts

Contains more MagnesiumMagnesium	+150%
Contains more CalciumCalcium	+204.2%
Contains more PotassiumPotassium	+74.7%
Contains more CopperCopper	+24%
Contains more PhosphorusPhosphorus	+42%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+∞%

Contains more IronIron	+23.7%
Contains more ZincZinc	+11.4%
Contains less SodiumSodium	-34%

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

Pop tarts

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+49.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+37.5%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+406.7%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.33mg

~equal in Vitamin B3 ~3.8mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	30.9µg		56%
Manganese	0.824mg		36%
Vitamin A	0µg	289µg	32%
Polyunsaturated fat	0.799g	4.81g	27%
Vitamin B6	0.075mg	0.38mg	23%
Fiber	5.8g	1.1g	19%
Fats	3.3g	13.3g	15%
Monounsaturated fat	1.311g	6.5g	13%
Vitamin B1	0.434mg	0.29mg	12%
Sodium	603mg	398mg	9%
Vitamin B5	0.44mg	0mg	9%
Calories	259kcal	412kcal	8%
Protein	8.5g	4.6g	8%
Iron	2.83mg	3.5mg	8%
Folate	110µg	80µg	8%
Carbs	48.3g	68.41g	7%
Magnesium	40mg	16mg	6%
Saturated fat	0.626g	2.02g	6%
Calcium	73mg	24mg	5%
Phosphorus	125mg	88mg	5%
Copper	0.186mg	0.15mg	4%
Choline	14.6mg		3%
Potassium	166mg	95mg	2%
Vitamin E	0.33mg		2%
Zinc	1.14mg	1.27mg	1%
Vitamin K	1.2µg		1%
Protein per 100 calories	3.3g	1.1g	N/A
Calories per 10 g protein	305kcal	896kcal	N/A
Weight per 100 calories	39g	24g	N/A
Unsaturated / Saturated Fat ratio	3.4	5.6	N/A
Vitamin C	0.4mg	0mg	0%
Net carbs	42.5g	67.31g	N/A
Sugar	3.85g	30.9g	N/A
Vitamin B2	0.335mg	0.33mg	0%
Vitamin B3	3.805mg	3.8mg	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%