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  6. Rye bread vs. White bread

Rye bread vs. White bread — In-Depth Nutrition Comparison

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How are rye bread and white bread different?

  • Rye bread is higher in selenium, manganese, fiber, copper, and vitamin B2; however, white bread is richer in iron, vitamin B1, calcium, and vitamin B3.
  • Daily need coverage for selenium for rye bread is 16% higher.
  • Rye bread contains 2 times more fiber than white bread. While rye bread contains 5.8g of fiber, white bread contains only 2.7g.
  • White bread has less sodium.
  • Rye bread has a lower glycemic index (60) than white bread (73).

Bread, rye and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used in this article.

Infographic

Rye bread vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +73.9%
Contains more PotassiumPotassium +31.7%
Contains more CopperCopper +84.2%
Contains more ZincZinc +54.1%
Contains more PhosphorusPhosphorus +27.6%
Contains more ManganeseManganese +53.7%
Contains more SeleniumSelenium +40.5%
Contains more CalciumCalcium +97.3%
Contains more IronIron +27.6%
Contains less SodiumSodium -18.7%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin B1Vitamin B1 +22.8%
Contains more Vitamin B3Vitamin B3 +25.6%
Contains more Vitamin B5Vitamin B5 +21.8%
Contains more Vitamin B6Vitamin B6 +16%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~111µg
~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient Rye bread White bread DV% diff.
Selenium 30.9µg 22µg 16%
Starch 37.17g 15%
Manganese 0.824mg 0.536mg 13%
Fiber 5.8g 2.7g 12%
Iron 2.83mg 3.61mg 10%
Copper 0.186mg 0.101mg 9%
Vitamin B1 0.434mg 0.533mg 8%
Vitamin B2 0.335mg 0.243mg 7%
Calcium 73mg 144mg 7%
Vitamin B3 3.805mg 4.78mg 6%
Polyunsaturated fat 0.799g 1.602g 5%
Sodium 603mg 490mg 5%
Zinc 1.14mg 0.74mg 4%
Magnesium 40mg 23mg 4%
Phosphorus 125mg 98mg 4%
Fructose 2.43g 3%
Vitamin B5 0.44mg 0.536mg 2%
Monounsaturated fat 1.311g 0.599g 2%
Vitamin B6 0.075mg 0.087mg 1%
Potassium 166mg 126mg 1%
Vitamin E 0.33mg 0.22mg 1%
Vitamin K 1.2µg 0.2µg 1%
Protein 8.5g 8.85g 1%
Calories 259kcal 266kcal 0%
Fats 3.3g 3.33g 0%
Vitamin C 0.4mg 0mg 0%
Net carbs 42.5g 46.72g N/A
Carbs 48.3g 49.42g 0%
Sugar 3.85g 5.67g N/A
Folate 110µg 111µg 0%
Trans fat 0.027g N/A
Choline 14.6mg 14.6mg 0%
Saturated fat 0.626g 0.698g 0%
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%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more OtherOther +31.3%
~equal in Protein ~8.85g
~equal in Fats ~3.33g
~equal in Carbs ~49.42g
~equal in Water ~36.42g

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -10.3%
Contains more Mono. FatMonounsaturated fat +118.9%
Contains more Poly. FatPolyunsaturated fat +100.5%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.