Tortilla vs. Rye bread — In-Depth Nutrition Comparison
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A recap on differences between tortillas and rye bread
- Rye bread has less vitamin B1, phosphorus, vitamin B6, calcium, fiber, selenium, magnesium, copper, and zinc.
- Tortillas cover your daily vitamin B1 needs 32% more than rye bread.
- Rye bread contains 8 times less saturated fat than tortillas. Tortillas contain 4.878g of saturated fat, while rye bread contains 0.626g.
Food varieties used in this article are Tortillas, ready-to-bake or -fry, whole wheat and Bread, rye.
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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 | +112.5% |
| Contains more CalciumCalcium | +234.2% |
| Contains more PotassiumPotassium | +57.8% |
| Contains more CopperCopper | +43% |
| Contains more ZincZinc | +68.4% |
| Contains more PhosphorusPhosphorus | +176.8% |
| Contains less SodiumSodium | -15.1% |
| Contains more SeleniumSelenium | +19.7% |
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 EVitamin E | +172.7% |
| Contains more Vitamin B1Vitamin B1 | +89.6% |
| Contains more Vitamin B3Vitamin B3 | +27.7% |
| Contains more Vitamin B6Vitamin B6 | +316% |
| Contains more Vitamin KVitamin K | +275% |
| Contains more FolateFolate | +25.5% |
| Contains more CholineCholine | +37% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +15.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +14.8% |
| Contains more FatsFats | +195.8% |
| Contains more OtherOther | +70.8% |
| Contains more WaterWater | +23.7% |
~equal in
Carbs
~48.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +133.6% |
| Contains more Poly. FatPolyunsaturated fat | +24.2% |
| Contains less Sat. FatSaturated fat | -87.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.824mg | 36% | |
| Vitamin B1 | 0.823mg | 0.434mg | 32% |
| Phosphorus | 346mg | 125mg | 32% |
| Saturated fat | 4.878g | 0.626g | 19% |
| Vitamin B6 | 0.312mg | 0.075mg | 18% |
| Calcium | 244mg | 73mg | 17% |
| Fiber | 9.8g | 5.8g | 16% |
| Selenium | 37µg | 30.9µg | 11% |
| Magnesium | 85mg | 40mg | 11% |
| Fats | 9.76g | 3.3g | 10% |
| Copper | 0.266mg | 0.186mg | 9% |
| Vitamin B5 | 0.44mg | 9% | |
| Zinc | 1.92mg | 1.14mg | 7% |
| Folate | 138µg | 110µg | 7% |
| Vitamin B3 | 4.858mg | 3.805mg | 7% |
| Vitamin B2 | 0.289mg | 0.335mg | 4% |
| Sodium | 512mg | 603mg | 4% |
| Vitamin E | 0.9mg | 0.33mg | 4% |
| Monounsaturated fat | 3.062g | 1.311g | 4% |
| Vitamin K | 4.5µg | 1.2µg | 3% |
| Calories | 310kcal | 259kcal | 3% |
| Protein | 9.76g | 8.5g | 3% |
| Iron | 2.63mg | 2.83mg | 3% |
| Potassium | 262mg | 166mg | 3% |
| Carbs | 45.89g | 48.3g | 1% |
| Choline | 20mg | 14.6mg | 1% |
| Polyunsaturated fat | 0.992g | 0.799g | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 36.09g | 42.5g | N/A |
| Sugar | 2.44g | 3.85g | N/A |
| Tryptophan | 0.129mg | 0.096mg | 0% |
| Threonine | 0.312mg | 0.255mg | 0% |
| Isoleucine | 0.353mg | 0.319mg | 0% |
| Leucine | 0.671mg | 0.579mg | 0% |
| Lysine | 0.37mg | 0.233mg | 0% |
| Methionine | 0.163mg | 0.139mg | 0% |
| Phenylalanine | 0.488mg | 0.411mg | 0% |
| Valine | 0.444mg | 0.379mg | 0% |
| Histidine | 0.255mg | 0.182mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
45%
31%
Minerals Daily Need Coverage Score
81%
67%
Comparison summary
Which food is lower in Sugar?
Tortilla is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Tortilla contains less Sodium (difference - 91mg)
Which food is lower in glycemic index?
Tortilla is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Tortilla is relatively richer in minerals
Which food is richer in vitamins?
Tortilla is relatively richer in vitamins
Which food is lower in Saturated fat?
Rye bread is lower in Saturated fat (difference - 4.252g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)