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.
Bread, rye and Wheat, KAMUT khorasan, cooked are the varieties used in this article.
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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 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% |
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 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 | +∞% |
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% |
| Vitamin B5 | 0.44mg | 9% | |
| Vitamin B3 | 3.805mg | 2.305mg | 9% |
| Manganese | 0.824mg | 1.03mg | 9% |
| Carbs | 48.3g | 27.6g | 7% |
| Zinc | 1.14mg | 1.84mg | 6% |
| Protein | 8.5g | 5.71g | 6% |
| Calories | 259kcal | 132kcal | 6% |
| Fiber | 5.8g | 4.3g | 6% |
| Calcium | 73mg | 9mg | 6% |
| Polyunsaturated fat | 0.799g | 0.243g | 4% |
| Fats | 3.3g | 0.83g | 4% |
| Monounsaturated fat | 1.311g | 0.084g | 3% |
| Phosphorus | 125mg | 147mg | 3% |
| Choline | 14.6mg | 3% | |
| Saturated fat | 0.626g | 0.077g | 2% |
| Copper | 0.186mg | 0.207mg | 2% |
| Magnesium | 40mg | 48mg | 2% |
| Selenium | 30.9µg | 31.9µg | 2% |
| Vitamin K | 1.2µg | 1% | |
| Vitamin E | 0.33mg | 0.24mg | 1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +1460.7% |
| Contains more Poly. FatPolyunsaturated fat | +228.8% |
| Contains less Sat. FatSaturated fat | -87.7% |
