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 | +∞% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
67%
61%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 595mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 0.549g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 10)
Which food is cheaper?
Rye bread is cheaper (difference - $0.4)
Which food is richer in vitamins?
Rye bread is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.