Rye bread vs. Protein bread — In-Depth Nutrition Comparison
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Summary of differences between rye bread and protein bread
- Rye bread has more fiber and vitamin B1, while protein bread has more manganese, copper, iron, phosphorus, zinc, magnesium, and calcium.
- Protein bread covers your daily need for manganese, 28% more than rye bread.
- Rye bread contains 2 times more fiber than protein bread. While rye bread contains 5.8g of fiber, protein bread contains only 3g.
- The amount of sodium in protein bread is lower.
- Rye bread has a lower glycemic index. The glycemic index of rye bread is 60, while the glycemic index of protein bread is 71.
These are the specific foods used in this comparison Bread, rye and Bread, protein (includes gluten).
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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.
Contains more MagnesiumMagnesium | +62.5% |
Contains more CalciumCalcium | +69.9% |
Contains more PotassiumPotassium | +94% |
Contains more IronIron | +46.6% |
Contains more CopperCopper | +124.2% |
Contains more ZincZinc | +59.6% |
Contains more PhosphorusPhosphorus | +48% |
Contains less SodiumSodium | -33% |
Contains more ManganeseManganese | +78.6% |
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.
Contains more Vitamin CVitamin C | +∞% |
Contains more Vitamin B1Vitamin B1 | +20.6% |
Contains more Vitamin B2Vitamin B2 | +17.6% |
Contains more Vitamin B3Vitamin B3 | +12.7% |
Contains more CholineCholine | +28.1% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Manganese | 0.824mg | 1.472mg | 28% |
Copper | 0.186mg | 0.417mg | 26% |
Iron | 2.83mg | 4.15mg | 17% |
Fiber | 5.8g | 3g | 11% |
Sodium | 603mg | 404mg | 9% |
Phosphorus | 125mg | 185mg | 9% |
Protein | 8.5g | 12.1g | 7% |
Zinc | 1.14mg | 1.82mg | 6% |
Vitamin B1 | 0.434mg | 0.36mg | 6% |
Magnesium | 40mg | 65mg | 6% |
Potassium | 166mg | 322mg | 5% |
Calcium | 73mg | 124mg | 5% |
Vitamin B2 | 0.335mg | 0.394mg | 5% |
Selenium | 30.9µg | 32.9µg | 4% |
Monounsaturated fat | 1.311g | 0.183g | 3% |
Vitamin B3 | 3.805mg | 4.289mg | 3% |
Folate | 110µg | 116µg | 2% |
Carbs | 48.3g | 43.8g | 2% |
Fats | 3.3g | 2.2g | 2% |
Saturated fat | 0.626g | 0.332g | 1% |
Choline | 14.6mg | 18.7mg | 1% |
Polyunsaturated fat | 0.799g | 1.009g | 1% |
Calories | 259kcal | 245kcal | 1% |
Vitamin C | 0.4mg | 0mg | 0% |
Net carbs | 42.5g | 40.8g | N/A |
Sugar | 3.85g | 1.44g | N/A |
Vitamin E | 0.33mg | 0.36mg | 0% |
Vitamin B5 | 0.44mg | 0.42mg | 0% |
Vitamin B6 | 0.075mg | 0.071mg | 0% |
Vitamin K | 1.2µg | 1.3µg | 0% |
Tryptophan | 0.096mg | 0.148mg | 0% |
Threonine | 0.255mg | 0.366mg | 0% |
Isoleucine | 0.319mg | 0.471mg | 0% |
Leucine | 0.579mg | 0.858mg | 0% |
Lysine | 0.233mg | 0.372mg | 0% |
Methionine | 0.139mg | 0.199mg | 0% |
Phenylalanine | 0.411mg | 0.596mg | 0% |
Valine | 0.379mg | 0.518mg | 0% |
Histidine | 0.182mg | 0.271mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.5 g
Fats:
3.3 g
Carbs:
48.3 g
Water:
37.3 g
Other:
2.6 g
Protein:
12.1 g
Fats:
2.2 g
Carbs:
43.8 g
Water:
40 g
Other:
1.9 g
Contains more FatsFats | +50% |
Contains more OtherOther | +36.8% |
Contains more ProteinProtein | +42.4% |
~equal in
Carbs
~43.8g
~equal in
Water
~40g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.626 g
Monounsaturated fat:
Mono. Fat
1.311 g
Polyunsaturated fat:
Poly. Fat
0.799 g
Saturated fat:
Sat. Fat
0.332 g
Monounsaturated fat:
Mono. Fat
0.183 g
Polyunsaturated fat:
Poly. Fat
1.009 g
Contains more Mono. FatMonounsaturated fat | +616.4% |
Contains less Sat. FatSaturated fat | -47% |
Contains more Poly. FatPolyunsaturated fat | +26.3% |