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  6. White Bread vs. Rye bread

White Bread vs. Rye bread — In-Depth Nutrition Comparison

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How are White Bread and Rye bread different?

  • White Bread is higher in Iron, Vitamin B1, Calcium, and Vitamin B3, however, Rye bread is richer in Selenium, Manganese, Fiber, Copper, and Vitamin B2.
  • Daily need coverage for Selenium from Rye bread is 16% higher.
  • White Bread contains 2 times more Calcium than Rye bread. While White Bread contains 144mg of Calcium, Rye bread contains only 73mg.
  • White Bread has less Sodium.

Bread, white, commercially prepared (includes soft bread crumbs) and Bread, rye are the varieties used in this article.

Infographic

White Bread 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.
White Bread
White Bread
3
:
7
Rye bread
Rye bread
Contains more Calcium +97.3%
Contains more Iron +27.6%
Contains less Sodium -18.7%
Contains more Magnesium +73.9%
Contains more Phosphorus +27.6%
Contains more Potassium +31.7%
Contains more Zinc +54.1%
Contains more Copper +84.2%
Contains more Manganese +53.7%
Contains more Selenium +40.5%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Contains more Calcium +97.3%
Contains more Iron +27.6%
Contains less Sodium -18.7%
Contains more Magnesium +73.9%
Contains more Phosphorus +27.6%
Contains more Potassium +31.7%
Contains more Zinc +54.1%
Contains more Copper +84.2%
Contains more Manganese +53.7%
Contains more Selenium +40.5%

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.
White Bread
White Bread
5
:
5
Rye bread
Rye bread
Contains more Vitamin B1 +22.8%
Contains more Vitamin B3 +25.6%
Contains more Vitamin B5 +21.8%
Contains more Vitamin B6 +16%
Contains more Vitamin A +600%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +37.9%
Contains more Vitamin K +500%
Equal in Folate - 110
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Contains more Vitamin B1 +22.8%
Contains more Vitamin B3 +25.6%
Contains more Vitamin B5 +21.8%
Contains more Vitamin B6 +16%
Contains more Vitamin A +600%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +37.9%
Contains more Vitamin K +500%
Equal in Folate - 110

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
3
:
2
Rye bread
Rye bread
Contains more Other +31.3%
Equal in Protein - 8.5
Equal in Fats - 3.3
Equal in Carbs - 48.3
Equal in Water - 37.3
White Bread
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
Rye bread
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 Other +31.3%
Equal in Protein - 8.5
Equal in Fats - 3.3
Equal in Carbs - 48.3
Equal in Water - 37.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
1
:
2
Rye bread
Rye bread
Contains more Polyunsaturated fat +100.5%
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +118.9%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Contains more Polyunsaturated fat +100.5%
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +118.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White Bread Rye bread Opinion
Net carbs 46.72g 42.5g White Bread
Protein 8.85g 8.5g White Bread
Fats 3.33g 3.3g White Bread
Carbs 49.42g 48.3g White Bread
Calories 266kcal 259kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 3.85g Rye bread
Fiber 2.7g 5.8g Rye bread
Calcium 144mg 73mg White Bread
Iron 3.61mg 2.83mg White Bread
Magnesium 23mg 40mg Rye bread
Phosphorus 98mg 125mg Rye bread
Potassium 126mg 166mg Rye bread
Sodium 490mg 603mg White Bread
Zinc 0.74mg 1.14mg Rye bread
Copper 0.101mg 0.186mg Rye bread
Manganese 0.536mg 0.824mg Rye bread
Selenium 22µg 30.9µg Rye bread
Vitamin A 1IU 7IU Rye bread
Vitamin E 0.22mg 0.33mg Rye bread
Vitamin C 0mg 0.4mg Rye bread
Vitamin B1 0.533mg 0.434mg White Bread
Vitamin B2 0.243mg 0.335mg Rye bread
Vitamin B3 4.78mg 3.805mg White Bread
Vitamin B5 0.536mg 0.44mg White Bread
Vitamin B6 0.087mg 0.075mg White Bread
Folate 111µg 110µg White Bread
Vitamin K 0.2µg 1.2µg Rye bread
Tryptophan 0.096mg Rye bread
Threonine 0.255mg Rye bread
Isoleucine 0.319mg Rye bread
Leucine 0.579mg Rye bread
Lysine 0.233mg Rye bread
Methionine 0.139mg Rye bread
Phenylalanine 0.411mg Rye bread
Valine 0.379mg Rye bread
Histidine 0.182mg Rye bread
Trans Fat 0.027g Rye bread
Saturated Fat 0.698g 0.626g Rye bread
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 1.311g Rye bread
Polyunsaturated fat 1.602g 0.799g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread Rye bread
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
White Bread
33%
Rye bread
Minerals Daily Need Coverage Score
56%
White Bread
67%
Rye bread

Comparison summary

Which food contains less Sodium?
White Bread
White Bread contains less Sodium (difference - 113mg)
Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.