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  6. Rye bread vs. Shortbread

Rye bread vs. Shortbread — In-Depth Nutrition Comparison

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Important differences between rye bread and shortbread

  • Rye bread has more selenium, manganese, fiber, copper, phosphorus, and folate; however, shortbread is richer in vitamin E and vitamin K.
  • Rye bread's daily need coverage for selenium is 45% more.
  • Rye bread contains 4 times more fiber than shortbread. Rye bread contains 5.8g of fiber, while shortbread contains 1.3g.
  • Shortbread contains less sodium.

The food varieties used in the comparison are Bread, rye and Cookies, shortbread, commercially prepared, plain.

Infographic

Rye bread vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +185.7%
Contains more CalciumCalcium +461.5%
Contains more PotassiumPotassium +88.6%
Contains more CopperCopper +106.7%
Contains more ZincZinc +132.7%
Contains more PhosphorusPhosphorus +89.4%
Contains more ManganeseManganese +109.7%
Contains more SeleniumSelenium +398.4%
Contains less SodiumSodium -41.5%
~equal in Iron ~2.98mg

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +22.9%
Contains more Vitamin B3Vitamin B3 +16.2%
Contains more Vitamin B5Vitamin B5 +37.1%
Contains more FolateFolate +35.8%
Contains more CholineCholine +1522.2%
Contains more Vitamin EVitamin E +639.4%
Contains more Vitamin KVitamin K +816.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.314mg
~equal in Vitamin B6 ~0.071mg
~equal in Vitamin B12 ~0µg

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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +58.3%
Contains more WaterWater +936.1%
Contains more OtherOther +152.4%
Contains more FatsFats +694.5%
Contains more CarbsCarbs +32%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Mono. FatMonounsaturated fat +411.7%
Contains more Poly. FatPolyunsaturated fat +942.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye bread Shortbread
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Rye bread Shortbread DV% diff.
Polyunsaturated fat 0.799g 8.326g 50%
Selenium 30.9µg 6.2µg 45%
Fats 3.3g 26.22g 35%
Saturated fat 0.626g 8.105g 34%
Manganese 0.824mg 0.393mg 19%
Fiber 5.8g 1.3g 18%
Starch 40.47g 17%
Vitamin E 0.33mg 2.44mg 14%
Calories 259kcal 514kcal 13%
Monounsaturated fat 1.311g 6.708g 13%
Sodium 603mg 353mg 11%
Copper 0.186mg 0.09mg 11%
Phosphorus 125mg 66mg 8%
Vitamin K 1.2µg 11µg 8%
Vitamin B1 0.434mg 0.353mg 7%
Folate 110µg 81µg 7%
Zinc 1.14mg 0.49mg 6%
Protein 8.5g 5.37g 6%
Calcium 73mg 13mg 6%
Magnesium 40mg 14mg 6%
Carbs 48.3g 63.78g 5%
Vitamin B3 3.805mg 3.275mg 3%
Choline 14.6mg 0.9mg 2%
Vitamin B5 0.44mg 0.321mg 2%
Vitamin B2 0.335mg 0.314mg 2%
Potassium 166mg 88mg 2%
Iron 2.83mg 2.98mg 2%
Vitamin C 0.4mg 0mg 0%
Net carbs 42.5g 62.48g N/A
Sugar 3.85g 21.65g N/A
Vitamin B6 0.075mg 0.071mg 0%
Trans fat 0.714g N/A
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%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread Shortbread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Rye bread
30%
Shortbread
Minerals Daily Need Coverage Score
67%
Rye bread
34%
Shortbread

Comparison summary

Which food contains less Sodium?
Shortbread
Shortbread contains less Sodium (difference - 250mg)
Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 17.8g)
Which food is lower in Saturated fat?
Rye bread
Rye bread is lower in Saturated fat (difference - 7.479g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food is richer in vitamins?
Rye bread
Rye bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.