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Rye vs Bread - In-Depth Nutrition Comparison

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What are the differences between Rye and Bread?

  • Rye is higher in Manganese, Fiber, Phosphorus, Vitamin B5, and Copper, yet Bread is higher in Selenium, Iron, Calcium, and Vitamin B3.
  • Rye's daily need coverage for Manganese is 52% more.
  • Rye has 3 times more Fiber than Bread. While Rye has 15.1g of Fiber, Bread has only 4.7g.
  • The amount of Sodium in Rye is lower.

We used Rye grain and Bread, wheat, toasted types in this article.

Infographic

Rye vs Bread 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
6
:
2
Bread
Contains more Magnesium +86.4%
Contains more Phosphorus +76.6%
Contains more Potassium +128.7%
Contains less Sodium -99.7%
Contains more Zinc +80.3%
Contains more Copper +85.4%
Contains more Calcium +587.5%
Contains more Iron +55.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Magnesium +86.4%
Contains more Phosphorus +76.6%
Contains more Potassium +128.7%
Contains less Sodium -99.7%
Contains more Zinc +80.3%
Contains more Copper +85.4%
Contains more Calcium +587.5%
Contains more Iron +55.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
5
:
5
Bread
Contains more Vitamin A +∞%
Contains more Vitamin E +254.2%
Contains more Vitamin B5 +219.3%
Contains more Vitamin B6 +92.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +38.9%
Contains more Vitamin B2 +52.2%
Contains more Vitamin B3 +46.4%
Contains more Folate +126.3%
Equal in Vitamin K - 5.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin E +254.2%
Contains more Vitamin B5 +219.3%
Contains more Vitamin B6 +92.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +38.9%
Contains more Vitamin B2 +52.2%
Contains more Vitamin B3 +46.4%
Contains more Folate +126.3%
Equal in Vitamin K - 5.7

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye Bread Opinion
Net carbs 60.76g 51.07g Rye
Protein 10.34g 12.96g Bread
Fats 1.63g 4.27g Bread
Carbs 75.86g 55.77g Rye
Calories 338kcal 313kcal Rye
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g 6.42g Rye
Fiber 15.1g 4.7g Rye
Calcium 24mg 165mg Bread
Iron 2.63mg 4.09mg Bread
Magnesium 110mg 59mg Rye
Phosphorus 332mg 188mg Rye
Potassium 510mg 223mg Rye
Sodium 2mg 601mg Rye
Zinc 2.65mg 1.47mg Rye
Copper 0.367mg 0.198mg Rye
Vitamin A 11IU 0IU Rye
Vitamin E 0.85mg 0.24mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Bread
Vitamin B1 0.316mg 0.439mg Bread
Vitamin B2 0.251mg 0.382mg Bread
Vitamin B3 4.27mg 6.25mg Bread
Vitamin B5 1.456mg 0.456mg Rye
Vitamin B6 0.294mg 0.153mg Rye
Folate 38µg 86µg Bread
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 5.7µg Rye
Tryptophan 0.108mg 0.092mg Rye
Threonine 0.289mg 0.299mg Bread
Isoleucine 0.208mg 0.258mg Bread
Leucine 0.563mg 0.461mg Rye
Lysine 0.286mg 0.215mg Rye
Methionine 0.153mg 0.105mg Rye
Phenylalanine 0.435mg 0.315mg Rye
Valine 0.317mg 0.31mg Rye
Histidine 0.189mg 0.15mg Rye
Cholesterol 0mg 0mg
Trans Fat 0g g Bread
Saturated Fat 0.197g 0.989g Rye
Monounsaturated Fat 0.208g 1.019g Bread
Polyunsaturated fat 0.767g 1.72g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Rye
38
Bread
Mineral Summary Score
71
Rye
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Rye
78%
Bread
Carbohydrates
76%
Rye
56%
Bread
Fats
8%
Rye
20%
Bread

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 5.44g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 599mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.792g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 26)
Which food is cheaper?
Bread
Bread is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.