Rye bread vs. Zwieback — In-Depth Nutrition Comparison
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What are the differences between rye bread and zwieback?
- Rye bread is higher in iron, vitamin B1, vitamin B3, fiber, phosphorus, vitamin B2, and magnesium, yet zwieback is higher in vitamin E.
- Rye bread's daily need coverage for iron is 28% more.
- Rye bread has 3 times more vitamin B3 than zwieback. While rye bread has 3.805mg of vitamin B3, zwieback has only 1.319mg.
- The amount of sodium in zwieback is lower.
We used Bread, rye and Zwieback types 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 MagnesiumMagnesium | +185.7% |
| Contains more CalciumCalcium | +265% |
| Contains more IronIron | +371.7% |
| Contains more CopperCopper | +28.3% |
| Contains more ZincZinc | +111.1% |
| Contains more PhosphorusPhosphorus | +127.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +83.7% |
| Contains less SodiumSodium | -62.4% |
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 B1Vitamin B1 | +108.7% |
| Contains more Vitamin B2Vitamin B2 | +40.2% |
| Contains more Vitamin B3Vitamin B3 | +188.5% |
| Contains more Vitamin KVitamin K | +33.3% |
| Contains more FolateFolate | +26.4% |
| Contains more Vitamin CVitamin C | +1225% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +639.4% |
| Contains more Vitamin B5Vitamin B5 | +22% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.824mg | 36% | |
| Iron | 2.83mg | 0.6mg | 28% |
| Vitamin B1 | 0.434mg | 0.208mg | 19% |
| Sodium | 603mg | 227mg | 16% |
| Vitamin B3 | 3.805mg | 1.319mg | 16% |
| Vitamin E | 0.33mg | 2.44mg | 14% |
| Fiber | 5.8g | 2.5g | 13% |
| Fats | 3.3g | 9.7g | 10% |
| Phosphorus | 125mg | 55mg | 10% |
| Carbs | 48.3g | 74.2g | 9% |
| Saturated fat | 0.626g | 2.525g | 9% |
| Calories | 259kcal | 426kcal | 8% |
| Polyunsaturated fat | 0.799g | 2.073g | 8% |
| Vitamin B2 | 0.335mg | 0.239mg | 7% |
| Monounsaturated fat | 1.311g | 4.244g | 7% |
| Magnesium | 40mg | 14mg | 6% |
| Folate | 110µg | 87µg | 6% |
| Vitamin C | 0.4mg | 5.3mg | 5% |
| Calcium | 73mg | 20mg | 5% |
| Copper | 0.186mg | 0.145mg | 5% |
| Zinc | 1.14mg | 0.54mg | 5% |
| Potassium | 166mg | 305mg | 4% |
| Selenium | 30.9µg | 28.7µg | 4% |
| Protein | 8.5g | 10.1g | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Vitamin A | 0µg | 16µg | 2% |
| Vitamin B5 | 0.44mg | 0.537mg | 2% |
| Vitamin B6 | 0.075mg | 0.082mg | 1% |
| Choline | 14.6mg | 10.7mg | 1% |
| Net carbs | 42.5g | 71.7g | N/A |
| Sugar | 3.85g | 12.5g | N/A |
| Vitamin K | 1.2µg | 0.9µg | 0% |
| Trans fat | 0.012g | N/A | |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +728.9% |
| Contains more OtherOther | +73.3% |
| Contains more ProteinProtein | +18.8% |
| Contains more FatsFats | +193.9% |
| Contains more CarbsCarbs | +53.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -75.2% |
| Contains more Mono. FatMonounsaturated fat | +223.7% |
| Contains more Poly. FatPolyunsaturated fat | +159.4% |
