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Rye vs. White bread — In-Depth Nutrition Comparison

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Differences between rye and white bread

  • Rye has more manganese, fiber, phosphorus, copper, magnesium, vitamin B5, and zinc, while white bread has more folate and vitamin B1.
  • Rye's daily need coverage for manganese is 89% higher.
  • White bread contains 6 times less fiber than rye. Rye contains 15.1g of fiber, while white bread contains 2.7g.
  • 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 white bread is 73.

The food types used in this comparison are Rye grain and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Rye vs White 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" 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +378.3%
Contains more PotassiumPotassium +304.8%
Contains more CopperCopper +263.4%
Contains more ZincZinc +258.1%
Contains more PhosphorusPhosphorus +238.8%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +380.8%
Contains more CalciumCalcium +500%
Contains more IronIron +37.3%
Contains more SeleniumSelenium +58.3%

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
6
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% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +286.4%
Contains more Vitamin B5Vitamin B5 +171.6%
Contains more Vitamin B6Vitamin B6 +237.9%
Contains more Vitamin KVitamin K +2850%
Contains more CholineCholine +108.2%
Contains more Vitamin B1Vitamin B1 +68.7%
Contains more Vitamin B3Vitamin B3 +11.9%
Contains more FolateFolate +192.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.243mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye White bread DV% diff.
Manganese 2.577mg 0.536mg 89%
Fiber 15.1g 2.7g 50%
Phosphorus 332mg 98mg 33%
Copper 0.367mg 0.101mg 30%
Magnesium 110mg 23mg 21%
Sodium 2mg 490mg 21%
Vitamin B1 0.316mg 0.533mg 18%
Folate 38µg 111µg 18%
Vitamin B5 1.456mg 0.536mg 18%
Zinc 2.65mg 0.74mg 17%
Vitamin B6 0.294mg 0.087mg 16%
Selenium 13.9µg 22µg 15%
Starch 37.17g 15%
Iron 2.63mg 3.61mg 12%
Calcium 24mg 144mg 12%
Potassium 510mg 126mg 11%
Carbs 75.86g 49.42g 9%
Polyunsaturated fat 0.767g 1.602g 6%
Vitamin K 5.9µg 0.2µg 5%
Vitamin E 0.85mg 0.22mg 4%
Calories 338kcal 266kcal 4%
Choline 30.4mg 14.6mg 3%
Fructose 0.11g 2.43g 3%
Vitamin B3 4.27mg 4.78mg 3%
Protein 10.34g 8.85g 3%
Fats 1.63g 3.33g 3%
Saturated fat 0.197g 0.698g 2%
Monounsaturated fat 0.208g 0.599g 1%
Vitamin B2 0.251mg 0.243mg 1%
Net carbs 60.76g 46.72g N/A
Sugar 0.98g 5.67g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.027g N/A
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +16.8%
Contains more CarbsCarbs +53.5%
Contains more FatsFats +104.3%
Contains more WaterWater +243.6%
Contains more OtherOther +26.1%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -71.8%
Contains more Mono. FatMonounsaturated fat +188%
Contains more Poly. FatPolyunsaturated fat +108.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
1
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +881.3%
Contains more FructoseFructose +2109.1%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.