Rye bread vs. Wheat — In-Depth Nutrition Comparison

Compare

How are rye bread and wheat different?

Rye bread is higher in vitamin B1, folate, vitamin B2, iron, vitamin B3, calcium, and fiber; however, wheat is richer in manganese and zinc.
Daily need coverage for vitamin B1 for rye bread is 28% higher.
Rye bread contains 75 times more sodium than wheat. While rye bread contains 603mg of sodium, wheat contains only 8mg.

Bread, rye and Wheat, KAMUT khorasan, cooked are the varieties used in this article.

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.

Rye bread

Wheat

Contains more CalciumCalcium	+711.1%
Contains more IronIron	+60.8%

Contains more MagnesiumMagnesium	+20%
Contains more CopperCopper	+11.3%
Contains more ZincZinc	+61.4%
Contains more PhosphorusPhosphorus	+17.6%
Contains less SodiumSodium	-98.7%
Contains more ManganeseManganese	+25%

~equal in Potassium ~164mg

~equal in Selenium ~31.9µg

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.

Rye bread

Wheat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+37.5%
Contains more Vitamin B1Vitamin B1	+356.8%
Contains more Vitamin B2Vitamin B2	+1016.7%
Contains more Vitamin B3Vitamin B3	+65.1%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+900%

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B6 ~0.07mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.434mg	0.095mg	28%
Sodium	603mg	8mg	26%
Folate	110µg	11µg	25%
Vitamin B2	0.335mg	0.03mg	23%
Iron	2.83mg	1.76mg	13%
Manganese	0.824mg	1.03mg	9%
Vitamin B3	3.805mg	2.305mg	9%
Vitamin B5	0.44mg		9%
Carbs	48.3g	27.6g	7%
Calories	259kcal	132kcal	6%
Protein	8.5g	5.71g	6%
Calcium	73mg	9mg	6%
Fiber	5.8g	4.3g	6%
Zinc	1.14mg	1.84mg	6%
Fats	3.3g	0.83g	4%
Polyunsaturated fat	0.799g	0.243g	4%
Phosphorus	125mg	147mg	3%
Choline	14.6mg		3%
Monounsaturated fat	1.311g	0.084g	3%
Magnesium	40mg	48mg	2%
Copper	0.186mg	0.207mg	2%
Selenium	30.9µg	31.9µg	2%
Saturated fat	0.626g	0.077g	2%
Vitamin E	0.33mg	0.24mg	1%
Vitamin K	1.2µg		1%
Protein per 100 calories	3.3g	4.3g	N/A
Calories per 10 g protein	305kcal	231kcal	N/A
Weight per 100 calories	39g	76g	N/A
Unsaturated / Saturated Fat ratio	3.4	4.2	N/A
Vitamin C	0.4mg		0%
Net carbs	42.5g	23.3g	N/A
Potassium	166mg	164mg	0%
Sugar	3.85g	3.07g	N/A
Vitamin B6	0.075mg	0.07mg	0%
Trans fat		0.002g	N/A
Tryptophan	0.096mg	0.051mg	0%
Threonine	0.255mg	0.172mg	0%
Isoleucine	0.319mg	0.22mg	0%
Leucine	0.579mg	0.432mg	0%
Lysine	0.233mg	0.161mg	0%
Methionine	0.139mg	0.097mg	0%
Phenylalanine	0.411mg	0.3mg	0%
Valine	0.379mg	0.267mg	0%
Histidine	0.182mg	0.147mg	0%