Wheat vs. Rye bread — In-Depth Nutrition Comparison
Compare
How are wheat and rye bread different?
- Wheat is higher in manganese and zinc; however, rye bread is richer in vitamin B1, folate, vitamin B2, iron, vitamin B3, calcium, and fiber.
- Daily need coverage for vitamin B1 for rye bread is 28% higher.
- Wheat contains 2 times more zinc than rye bread. While wheat contains 1.84mg of zinc, rye bread contains only 1.14mg.
- Wheat has less sodium.
Wheat, KAMUT khorasan, cooked and Bread, rye are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +20% |
| Contains more CopperCopper | +11.3% |
| Contains more ZincZinc | +61.4% |
| Contains more PhosphorusPhosphorus | +17.6% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +25% |
| Contains more CalciumCalcium | +711.1% |
| Contains more IronIron | +60.8% |
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 | +37.5% |
| Contains more Vitamin B1Vitamin B1 | +356.8% |
| Contains more Vitamin B2Vitamin B2 | +1016.7% |
| Contains more Vitamin B3Vitamin B3 | +65.1% |
| Contains more FolateFolate | +900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.095mg | 0.434mg | 28% |
| Sodium | 8mg | 603mg | 26% |
| Folate | 11µg | 110µg | 25% |
| Vitamin B2 | 0.03mg | 0.335mg | 23% |
| Iron | 1.76mg | 2.83mg | 13% |
| Vitamin B5 | 0.44mg | 9% | |
| Vitamin B3 | 2.305mg | 3.805mg | 9% |
| Manganese | 1.03mg | 0.824mg | 9% |
| Carbs | 27.6g | 48.3g | 7% |
| Zinc | 1.84mg | 1.14mg | 6% |
| Protein | 5.71g | 8.5g | 6% |
| Calories | 132kcal | 259kcal | 6% |
| Fiber | 4.3g | 5.8g | 6% |
| Calcium | 9mg | 73mg | 6% |
| Polyunsaturated fat | 0.243g | 0.799g | 4% |
| Fats | 0.83g | 3.3g | 4% |
| Monounsaturated fat | 0.084g | 1.311g | 3% |
| Phosphorus | 147mg | 125mg | 3% |
| Choline | 14.6mg | 3% | |
| Saturated fat | 0.077g | 0.626g | 2% |
| Copper | 0.207mg | 0.186mg | 2% |
| Magnesium | 48mg | 40mg | 2% |
| Selenium | 31.9µg | 30.9µg | 2% |
| Vitamin K | 1.2µg | 1% | |
| Vitamin E | 0.24mg | 0.33mg | 1% |
| Vitamin C | 0.4mg | 0% | |
| Net carbs | 23.3g | 42.5g | N/A |
| Potassium | 164mg | 166mg | 0% |
| Sugar | 3.07g | 3.85g | N/A |
| Vitamin B6 | 0.07mg | 0.075mg | 0% |
| Trans fat | 0.002g | N/A | |
| Tryptophan | 0.051mg | 0.096mg | 0% |
| Threonine | 0.172mg | 0.255mg | 0% |
| Isoleucine | 0.22mg | 0.319mg | 0% |
| Leucine | 0.432mg | 0.579mg | 0% |
| Lysine | 0.161mg | 0.233mg | 0% |
| Methionine | 0.097mg | 0.139mg | 0% |
| Phenylalanine | 0.3mg | 0.411mg | 0% |
| Valine | 0.267mg | 0.379mg | 0% |
| Histidine | 0.147mg | 0.182mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +74.7% |
| Contains more ProteinProtein | +48.9% |
| Contains more FatsFats | +297.6% |
| Contains more CarbsCarbs | +75% |
| Contains more OtherOther | +282.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.7% |
| Contains more Mono. FatMonounsaturated fat | +1460.7% |
| Contains more Poly. FatPolyunsaturated fat | +228.8% |
