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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).

Infographic

Rye bread vs Protein 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.
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 46% 37% 28% 156% 139% 50% 79% 53% 192% 179%
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%
~equal in Selenium ~32.9µg

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% 7.2% 0% 90% 91% 80% 25% 16% 0% 3.3% 87% 10%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.36mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.42mg
~equal in Vitamin B6 ~0.071mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.3µg
~equal in Folate ~116µg

All nutrients comparison - raw data values

Nutrient Rye bread Protein bread 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
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
12% 2% 44% 40% 2%
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
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
22% 12% 66%
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%

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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. Protein bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174917/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.