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Rye bread vs. Wheat — In-Depth Nutrition Comparison

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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.
  • Wheat has less sodium.

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

Infographic

Rye bread vs Wheat 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%
Wheat
Wheat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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.
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% 0.42% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
Wheat
Wheat
0
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% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +75%
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%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.07mg
~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
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more ProteinProtein +48.9%
Contains more FatsFats +297.6%
Contains more CarbsCarbs +75%
Contains more OtherOther +282.4%
Contains more WaterWater +74.7%

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
Wheat
Wheat
1
19% 21% 60%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated Fat +1460.7%
Contains more Poly. FatPolyunsaturated fat +228.8%
Contains less Sat. FatSaturated Fat -87.7%

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 Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rye bread Wheat Opinion
Calories 259kcal 132kcal Rye bread
Protein 8.5g 5.71g Rye bread
Fats 3.3g 0.83g Rye bread
Vitamin C 0.4mg Rye bread
Net carbs 42.5g 23.3g Rye bread
Carbs 48.3g 27.6g Rye bread
Magnesium 40mg 48mg Wheat
Calcium 73mg 9mg Rye bread
Potassium 166mg 164mg Rye bread
Iron 2.83mg 1.76mg Rye bread
Sugar 3.85g 3.07g Wheat
Fiber 5.8g 4.3g Rye bread
Copper 0.186mg 0.207mg Wheat
Zinc 1.14mg 1.84mg Wheat
Phosphorus 125mg 147mg Wheat
Sodium 603mg 8mg Wheat
Vitamin A 7IU 4IU Rye bread
Vitamin E 0.33mg 0.24mg Rye bread
Manganese 0.824mg 1.03mg Wheat
Selenium 30.9µg 31.9µg Wheat
Vitamin B1 0.434mg 0.095mg Rye bread
Vitamin B2 0.335mg 0.03mg Rye bread
Vitamin B3 3.805mg 2.305mg Rye bread
Vitamin B5 0.44mg Rye bread
Vitamin B6 0.075mg 0.07mg Rye bread
Vitamin K 1.2µg Rye bread
Folate 110µg 11µg Rye bread
Trans Fat 0.002g Rye bread
Choline 14.6mg Rye bread
Saturated Fat 0.626g 0.077g Wheat
Monounsaturated Fat 1.311g 0.084g Rye bread
Polyunsaturated fat 0.799g 0.243g Rye bread
Tryptophan 0.096mg 0.051mg Rye bread
Threonine 0.255mg 0.172mg Rye bread
Isoleucine 0.319mg 0.22mg Rye bread
Leucine 0.579mg 0.432mg Rye bread
Lysine 0.233mg 0.161mg Rye bread
Methionine 0.139mg 0.097mg Rye bread
Phenylalanine 0.411mg 0.3mg Rye bread
Valine 0.379mg 0.267mg Rye bread
Histidine 0.182mg 0.147mg Rye bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread Wheat
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
8%
Wheat
Minerals Daily Need Coverage Score
67%
Rye bread
61%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 595mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.549g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 10)
Which food is cheaper?
Rye bread
Rye bread is cheaper (difference - $0.4)
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 richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.