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  6. Rye vs. Wheat Bread

Rye vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the differences between Rye and Wheat Bread?

  • Rye is higher in Manganese, Fiber, Phosphorus, Vitamin B5, and Copper, yet Wheat 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 Wheat Bread. While Rye has 15.1g of Fiber, Wheat 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 Wheat 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.
Rye
Rye
7
:
3
Wheat Bread
Wheat 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 Manganese +87.1%
Contains more Calcium +587.5%
Contains more Iron +55.5%
Contains more Selenium +140.3%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
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 Manganese +87.1%
Contains more Calcium +587.5%
Contains more Iron +55.5%
Contains more Selenium +140.3%

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
Rye
5
:
5
Wheat Bread
Wheat 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
Rye
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%
Wheat Bread
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
:
4
Wheat Bread
Wheat Bread
Contains more Carbs +36%
Contains more Protein +25.3%
Contains more Fats +162%
Contains more Water +128.6%
Contains more Other +76.4%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Carbs +36%
Contains more Protein +25.3%
Contains more Fats +162%
Contains more Water +128.6%
Contains more Other +76.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
:
2
Wheat Bread
Wheat Bread
Contains less Saturated Fat -80.1%
Contains more Monounsaturated Fat +389.9%
Contains more Polyunsaturated fat +124.3%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -80.1%
Contains more Monounsaturated Fat +389.9%
Contains more Polyunsaturated fat +124.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Wheat Bread
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye Wheat Bread Opinion
Net carbs 60.76g 51.07g Rye
Protein 10.34g 12.96g Wheat Bread
Fats 1.63g 4.27g Wheat Bread
Carbs 75.86g 55.77g Rye
Calories 338kcal 313kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 6.42g Rye
Fiber 15.1g 4.7g Rye
Calcium 24mg 165mg Wheat Bread
Iron 2.63mg 4.09mg Wheat 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
Manganese 2.577mg 1.377mg Rye
Selenium 13.9µg 33.4µg Wheat Bread
Vitamin A 11IU 0IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.24mg Rye
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.316mg 0.439mg Wheat Bread
Vitamin B2 0.251mg 0.382mg Wheat Bread
Vitamin B3 4.27mg 6.25mg Wheat Bread
Vitamin B5 1.456mg 0.456mg Rye
Vitamin B6 0.294mg 0.153mg Rye
Folate 38µg 86µg Wheat Bread
Vitamin K 5.9µg 5.7µg Rye
Tryptophan 0.108mg 0.092mg Rye
Threonine 0.289mg 0.299mg Wheat Bread
Isoleucine 0.208mg 0.258mg Wheat 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
Saturated Fat 0.197g 0.989g Rye
Monounsaturated Fat 0.208g 1.019g Wheat Bread
Polyunsaturated fat 0.767g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
36%
Rye
38%
Wheat Bread
Minerals Daily Need Coverage Score
98%
Rye
89%
Wheat Bread

Comparison summary

Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.1)
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 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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Wheat 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.