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).
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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.
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.
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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
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
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 g
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
Starch:
0 g
Sucrose:
0.71 g
Glucose:
0.16 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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