Rye bread vs. Yeast — In-Depth Nutrition Comparison

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A recap on the differences between rye bread and yeast

Rye bread has more selenium; however, yeast is higher in vitamin B1, folate, vitamin B2, vitamin B5, vitamin B3, vitamin B6, fiber, phosphorus, and zinc.
Yeast covers your daily vitamin B1 needs 880% more than rye bread.
Yeast contains 4 times less selenium than rye bread. Rye bread contains 30.9µg of selenium, while yeast contains 7.9µg.

Food varieties used in this article are Bread, rye and Leavening agents, yeast, baker's, active dry.

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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.

Rye bread

Yeast

Contains more CalciumCalcium	+143.3%
Contains more IronIron	+30.4%
Contains more ManganeseManganese	+164.1%
Contains more SeleniumSelenium	+291.1%

Contains more MagnesiumMagnesium	+35%
Contains more PotassiumPotassium	+475.3%
Contains more CopperCopper	+134.4%
Contains more ZincZinc	+596.5%
Contains more PhosphorusPhosphorus	+409.6%
Contains less SodiumSodium	-91.5%

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.

Rye bread

Yeast

Contains more Vitamin CVitamin C	+33.3%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+200%

Contains more Vitamin B1Vitamin B1	+2432.3%
Contains more Vitamin B2Vitamin B2	+1094%
Contains more Vitamin B3Vitamin B3	+956.5%
Contains more Vitamin B5Vitamin B5	+2968.2%
Contains more Vitamin B6Vitamin B6	+1900%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+2027.3%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.434mg	10.99mg	880%
Folate	110µg	2340µg	558%
Vitamin B2	0.335mg	4mg	282%
Vitamin B5	0.44mg	13.5mg	261%
Vitamin B3	3.805mg	40.2mg	227%
Vitamin B6	0.075mg	1.5mg	110%
Fiber	5.8g	26.9g	84%
Phosphorus	125mg	637mg	73%
Protein	8.5g	40.44g	64%
Zinc	1.14mg	7.94mg	62%
Selenium	30.9µg	7.9µg	42%
Copper	0.186mg	0.436mg	28%
Sodium	603mg	51mg	24%
Potassium	166mg	955mg	23%
Manganese	0.824mg	0.312mg	22%
Iron	2.83mg	2.17mg	8%
Fats	3.3g	7.61g	7%
Monounsaturated fat	1.311g	4.309g	7%
Polyunsaturated fat	0.799g	0.017g	5%
Calcium	73mg	30mg	4%
Calories	259kcal	325kcal	3%
Magnesium	40mg	54mg	3%
Vitamin B12	0µg	0.07µg	3%
Choline	14.6mg	32mg	3%
Carbs	48.3g	41.22g	2%
Vitamin E	0.33mg	0mg	2%
Saturated fat	0.626g	1.001g	2%
Vitamin K	1.2µg	0.4µg	1%
Protein per 100 calories	3.3g	12g	N/A
Calories per 10 g protein	305kcal	80kcal	N/A
Weight per 100 calories	39g	31g	N/A
Unsaturated / Saturated Fat ratio	3.4	4.3	N/A
Vitamin C	0.4mg	0.3mg	0%
Net carbs	42.5g	14.32g	N/A
Sugar	3.85g	0g	N/A
Tryptophan	0.096mg	0.54mg	0%
Threonine	0.255mg	1.99mg	0%
Isoleucine	0.319mg	1.89mg	0%
Leucine	0.579mg	2.92mg	0%
Lysine	0.233mg	3.28mg	0%
Methionine	0.139mg	0.59mg	0%
Phenylalanine	0.411mg	1.75mg	0%
Valine	0.379mg	2.31mg	0%
Histidine	0.182mg	0.91mg	0%