Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Rye vs Bread - In-Depth Nutrition Comparison

Compare

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

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
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 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 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

Which food is preferable for your diet?

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

People also compare

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.

All nutrients comparison - raw data values

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

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.