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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.
  • The glycemic index of 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +86.4%
Contains more PotassiumPotassium +128.7%
Contains more CopperCopper +85.4%
Contains more ZincZinc +80.3%
Contains more PhosphorusPhosphorus +76.6%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +87.1%
Contains more CalciumCalcium +587.5%
Contains more IronIron +55.5%
Contains more SeleniumSelenium +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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +254.2%
Contains more Vitamin B5Vitamin B5 +219.3%
Contains more Vitamin B6Vitamin B6 +92.2%
Contains more CholineCholine +37.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +38.9%
Contains more Vitamin B2Vitamin B2 +52.2%
Contains more Vitamin B3Vitamin B3 +46.4%
Contains more FolateFolate +126.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.7µg

All nutrients comparison - raw data values

Nutrient Rye Wheat Bread DV% diff.
Manganese 2.577mg 1.377mg 52%
Fiber 15.1g 4.7g 42%
Selenium 13.9µg 33.4µg 35%
Sodium 2mg 601mg 26%
Phosphorus 332mg 188mg 21%
Vitamin B5 1.456mg 0.456mg 20%
Copper 0.367mg 0.198mg 19%
Iron 2.63mg 4.09mg 18%
Calcium 24mg 165mg 14%
Folate 38µg 86µg 12%
Vitamin B3 4.27mg 6.25mg 12%
Magnesium 110mg 59mg 12%
Vitamin B6 0.294mg 0.153mg 11%
Zinc 2.65mg 1.47mg 11%
Vitamin B1 0.316mg 0.439mg 10%
Vitamin B2 0.251mg 0.382mg 10%
Potassium 510mg 223mg 8%
Carbs 75.86g 55.77g 7%
Polyunsaturated fat 0.767g 1.72g 6%
Protein 10.34g 12.96g 5%
Saturated fat 0.197g 0.989g 4%
Vitamin E 0.85mg 0.24mg 4%
Fats 1.63g 4.27g 4%
Choline 30.4mg 22.1mg 2%
Monounsaturated fat 0.208g 1.019g 2%
Calories 338kcal 313kcal 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 60.76g 51.07g N/A
Sugar 0.98g 6.42g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 5.9µg 5.7µg 0%
Tryptophan 0.108mg 0.092mg 0%
Threonine 0.289mg 0.299mg 0%
Isoleucine 0.208mg 0.258mg 0%
Leucine 0.563mg 0.461mg 0%
Lysine 0.286mg 0.215mg 0%
Methionine 0.153mg 0.105mg 0%
Phenylalanine 0.435mg 0.315mg 0%
Valine 0.317mg 0.31mg 0%
Histidine 0.189mg 0.15mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
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 CarbsCarbs +36%
Contains more ProteinProtein +25.3%
Contains more FatsFats +162%
Contains more WaterWater +128.6%
Contains more OtherOther +76.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -80.1%
Contains more Mono. FatMonounsaturated fat +389.9%
Contains more Poly. FatPolyunsaturated fat +124.3%

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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.