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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.5 g
Fats:
3.3 g
Carbs:
48.3 g
Water:
37.3 g
Other:
2.6 g
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
Saturated fat:
Sat. Fat
0.626 g
Monounsaturated fat:
Mono. Fat
1.311 g
Polyunsaturated fat:
Poly. Fat
0.799 g
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% |
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 Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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%
33%
Minerals Daily Need Coverage Score
67%
56%
Comparison summary
Which food contains less Sodium?
White bread contains less Sodium (difference - 113mg)
Which food is lower in Sugar?
Rye bread is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated fat?
Rye bread is lower in Saturated fat (difference - 0.072g)
Which food is lower in glycemic index?
Rye bread is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Rye bread is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.