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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 for 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.
  • Rye bread has a lower glycemic index (60) than white bread (73).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 CalciumCalcium +97.3%
Contains more IronIron +27.6%
Contains less SodiumSodium -18.7%
Contains more MagnesiumMagnesium +73.9%
Contains more PotassiumPotassium +31.7%
Contains more CopperCopper +84.2%
Contains more ZincZinc +54.1%
Contains more PhosphorusPhosphorus +27.6%
Contains more ManganeseManganese +53.7%
Contains more SeleniumSelenium +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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
Contains more Vitamin B1Vitamin B1 +22.8%
Contains more Vitamin B3Vitamin B3 +25.6%
Contains more Vitamin B5Vitamin B5 +21.8%
Contains more Vitamin B6Vitamin B6 +16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin KVitamin K +500%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~110µg
~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient White bread Rye bread DV% diff.
Selenium 22µg 30.9µg 16%
Starch 37.17g 15%
Manganese 0.536mg 0.824mg 13%
Fiber 2.7g 5.8g 12%
Iron 3.61mg 2.83mg 10%
Copper 0.101mg 0.186mg 9%
Vitamin B1 0.533mg 0.434mg 8%
Vitamin B2 0.243mg 0.335mg 7%
Calcium 144mg 73mg 7%
Vitamin B3 4.78mg 3.805mg 6%
Polyunsaturated fat 1.602g 0.799g 5%
Sodium 490mg 603mg 5%
Zinc 0.74mg 1.14mg 4%
Magnesium 23mg 40mg 4%
Phosphorus 98mg 125mg 4%
Fructose 2.43g 3%
Vitamin B5 0.536mg 0.44mg 2%
Monounsaturated fat 0.599g 1.311g 2%
Vitamin B6 0.087mg 0.075mg 1%
Potassium 126mg 166mg 1%
Vitamin E 0.22mg 0.33mg 1%
Vitamin K 0.2µg 1.2µg 1%
Protein 8.85g 8.5g 1%
Calories 266kcal 259kcal 0%
Fats 3.33g 3.3g 0%
Vitamin C 0mg 0.4mg 0%
Net carbs 46.72g 42.5g N/A
Carbs 49.42g 48.3g 0%
Sugar 5.67g 3.85g N/A
Folate 111µg 110µg 0%
Trans fat 0.027g N/A
Choline 14.6mg 14.6mg 0%
Saturated fat 0.698g 0.626g 0%
Tryptophan 0.096mg 0%
Threonine 0.255mg 0%
Isoleucine 0.319mg 0%
Leucine 0.579mg 0%
Lysine 0.233mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.411mg 0%
Valine 0.379mg 0%
Histidine 0.182mg 0%
Omega-3 - EPA 0.001g 0g 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
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
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 OtherOther +31.3%
~equal in Protein ~8.5g
~equal in Fats ~3.3g
~equal in Carbs ~48.3g
~equal in Water ~37.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 more Poly. FatPolyunsaturated fat +100.5%
Contains less Sat. FatSaturated fat -10.3%
Contains more Mono. FatMonounsaturated fat +118.9%

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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.