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Rye vs. Potato bread — In-Depth Nutrition Comparison

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Summary of differences between rye and potato bread

  • Rye has more manganese, fiber, copper, magnesium, vitamin B3, vitamin B5, and vitamin B2, while potato bread has more folate and calcium.
  • Rye covers your daily need for manganese, 101% more than potato bread.
  • Rye contains 4 times more magnesium than potato bread. While rye contains 110mg of magnesium, potato bread contains only 28mg.
  • The amount of sodium in rye is lower.
  • Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of potato bread is 61.

These are the specific foods used in this comparison Rye grain and Bread, potato.

Infographic

Rye vs Potato 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more MagnesiumMagnesium +292.9%
Contains more IronIron +16.9%
Contains more CopperCopper +290.4%
Contains more ZincZinc +84%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +918.6%
Contains more SeleniumSelenium +46.3%
Contains more CalciumCalcium +683.3%
Contains more PotassiumPotassium +40.8%
Contains more PhosphorusPhosphorus +11.1%

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
7
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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin EVitamin E +80.9%
Contains more Vitamin B1Vitamin B1 +68.1%
Contains more Vitamin B2Vitamin B2 +136.8%
Contains more Vitamin B3Vitamin B3 +241.6%
Contains more Vitamin B5Vitamin B5 +78.2%
Contains more Vitamin B6Vitamin B6 +26.7%
Contains more CholineCholine +65.2%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +15.3%
Contains more FolateFolate +231.6%
~equal in Vitamin C ~0mg

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% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more CarbsCarbs +61.2%
Contains more ProteinProtein +20.9%
Contains more FatsFats +92%
Contains more WaterWater +216.5%
Contains more OtherOther +138.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Potato bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat 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 Potato bread DV% diff.
Manganese 2.577mg 0.253mg 101%
Fiber 15.1g 6.3g 35%
Copper 0.367mg 0.094mg 30%
Folate 38µg 126µg 22%
Magnesium 110mg 28mg 20%
Vitamin B3 4.27mg 1.25mg 19%
Calcium 24mg 188mg 16%
Sodium 2mg 375mg 16%
Vitamin B5 1.456mg 0.817mg 13%
Vitamin B2 0.251mg 0.106mg 11%
Zinc 2.65mg 1.44mg 11%
Vitamin B1 0.316mg 0.188mg 11%
Carbs 75.86g 47.07g 10%
Selenium 13.9µg 9.5µg 8%
Potassium 510mg 718mg 6%
Vitamin B12 0µg 0.15µg 6%
Iron 2.63mg 2.25mg 5%
Phosphorus 332mg 369mg 5%
Polyunsaturated fat 0.767g 0g 5%
Vitamin B6 0.294mg 0.232mg 5%
Calories 338kcal 266kcal 4%
Protein 10.34g 12.5g 4%
Vitamin E 0.85mg 0.47mg 3%
Vitamin A 1µg 24µg 3%
Choline 30.4mg 18.4mg 2%
Fats 1.63g 3.13g 2%
Vitamin K 5.9µg 6.8µg 1%
Saturated fat 0.197g 0g 1%
Monounsaturated fat 0.208g 0g 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 60.76g 40.77g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.98g 9.38g N/A
Tryptophan 0.108mg 0.081mg 0%
Threonine 0.289mg 0.224mg 0%
Isoleucine 0.208mg 0.268mg 0%
Leucine 0.563mg 0.44mg 0%
Lysine 0.286mg 0.311mg 0%
Methionine 0.153mg 0.112mg 0%
Phenylalanine 0.435mg 0.285mg 0%
Valine 0.317mg 0.305mg 0%
Histidine 0.189mg 0.143mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Potato bread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Rye
27%
Potato bread
Minerals Daily Need Coverage Score
98%
Rye
59%
Potato bread

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 8.4g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 373mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 27)
Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 0.197g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $0.4)
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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.