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  6. Wheat vs. Rye bread

Wheat vs. Rye bread — In-Depth Nutrition Comparison

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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 from 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

Wheat vs Rye 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.
Wheat
Wheat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
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%
~equal in Potassium ~166mg
~equal in Selenium ~30.9µg

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.
Wheat
Wheat
0
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% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
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 1.3% 0.42% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
Contains more Vitamin AVitamin A +75%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
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
Wheat
Wheat
1
19% 21% 60%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
23% 48% 29%
Saturated Fat: Sat. Fat 0.626 g
Monounsaturated Fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
Contains less Sat. FatSaturated Fat -87.7%
Contains more Mono. FatMonounsaturated Fat +1460.7%
Contains more Poly. FatPolyunsaturated fat +228.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Rye bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Rye bread Opinion
Calories 132kcal 259kcal Rye bread
Protein 5.71g 8.5g Rye bread
Fats 0.83g 3.3g Rye bread
Vitamin C 0.4mg Rye bread
Net carbs 23.3g 42.5g Rye bread
Carbs 27.6g 48.3g Rye bread
Magnesium 48mg 40mg Wheat
Calcium 9mg 73mg Rye bread
Potassium 164mg 166mg Rye bread
Iron 1.76mg 2.83mg Rye bread
Sugar 3.07g 3.85g Wheat
Fiber 4.3g 5.8g Rye bread
Copper 0.207mg 0.186mg Wheat
Zinc 1.84mg 1.14mg Wheat
Phosphorus 147mg 125mg Wheat
Sodium 8mg 603mg Wheat
Vitamin A 4IU 7IU Rye bread
Vitamin E 0.24mg 0.33mg Rye bread
Manganese 1.03mg 0.824mg Wheat
Selenium 31.9µg 30.9µg Wheat
Vitamin B1 0.095mg 0.434mg Rye bread
Vitamin B2 0.03mg 0.335mg Rye bread
Vitamin B3 2.305mg 3.805mg Rye bread
Vitamin B5 0.44mg Rye bread
Vitamin B6 0.07mg 0.075mg Rye bread
Vitamin K 1.2µg Rye bread
Folate 11µg 110µg Rye bread
Trans Fat 0.002g Rye bread
Choline 14.6mg Rye bread
Saturated Fat 0.077g 0.626g Wheat
Monounsaturated Fat 0.084g 1.311g Rye bread
Polyunsaturated fat 0.243g 0.799g Rye bread
Tryptophan 0.051mg 0.096mg Rye bread
Threonine 0.172mg 0.255mg Rye bread
Isoleucine 0.22mg 0.319mg Rye bread
Leucine 0.432mg 0.579mg Rye bread
Lysine 0.161mg 0.233mg Rye bread
Methionine 0.097mg 0.139mg Rye bread
Phenylalanine 0.3mg 0.411mg Rye bread
Valine 0.267mg 0.379mg Rye bread
Histidine 0.147mg 0.182mg Rye bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Rye 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
8%
Wheat
31%
Rye bread
Minerals Daily Need Coverage Score
61%
Wheat
67%
Rye bread

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 595mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.549g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 10)
Which food is cheaper?
Rye bread
Rye bread is cheaper (difference - $0.4)
Which food is richer in vitamins?
Rye bread
Rye bread is relatively richer in vitamins
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.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.