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  6. Wonton wrappers vs. Rye bread

Wonton wrappers vs. Rye bread — In-Depth Nutrition Comparison

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How are Wonton wrappers and Rye bread different?

  • Wonton wrappers are richer in Vitamin B3, Vitamin B1, and Iron, while Rye bread is higher in Fiber, Vitamin B5, Manganese, Phosphorus, and Folate.
  • Rye bread covers your daily need of Fiber 16% more than Wonton wrappers.

Wonton wrappers (includes egg roll wrappers) and Bread, rye types were used in this article.

Infographic

Wonton wrappers 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.
Wonton wrappers
Wonton wrappers
2
:
8
Rye bread
Rye bread
Contains more Iron +18.7%
Contains more Calcium +55.3%
Contains more Magnesium +100%
Contains more Phosphorus +54.3%
Contains more Potassium +102.4%
Contains more Zinc +60.6%
Contains more Copper +26.5%
Contains more Manganese +29.2%
Equal in Sodium - 603
Equal in Selenium - 30.9
Wonton wrappers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 126% 15% 35% 8% 75% 20% 49% 84% 154%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Contains more Iron +18.7%
Contains more Calcium +55.3%
Contains more Magnesium +100%
Contains more Phosphorus +54.3%
Contains more Potassium +102.4%
Contains more Zinc +60.6%
Contains more Copper +26.5%
Contains more Manganese +29.2%
Equal in Sodium - 603
Equal in Selenium - 30.9

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.
Wonton wrappers
Wonton wrappers
5
:
7
Rye bread
Rye bread
Contains more Vitamin A +100%
Contains more Vitamin B1 +19.6%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B3 +42.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1660%
Contains more Vitamin B6 +150%
Contains more Folate +27.9%
Wonton wrappers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 130% 88% 102% 2% 7% 65% 3% 0%
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 A +100%
Contains more Vitamin B1 +19.6%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B3 +42.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1660%
Contains more Vitamin B6 +150%
Contains more Folate +27.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wonton wrappers
Wonton wrappers
2
:
3
Rye bread
Rye bread
Contains more Protein +15.3%
Contains more Carbs +19.9%
Contains more Fats +120%
Contains more Water +29.5%
Contains more Other +30%
Wonton wrappers
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 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 Protein +15.3%
Contains more Carbs +19.9%
Contains more Fats +120%
Contains more Water +29.5%
Contains more Other +30%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wonton wrappers
Wonton wrappers
1
:
2
Rye bread
Rye bread
Contains less Saturated Fat -58%
Contains more Monounsaturated Fat +572.3%
Contains more Polyunsaturated fat +31%
Wonton wrappers
25% 18% 57%
Saturated Fat: 0.263 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.61 g
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Contains less Saturated Fat -58%
Contains more Monounsaturated Fat +572.3%
Contains more Polyunsaturated fat +31%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wonton wrappers Rye bread Opinion
Net carbs 56.1g 42.5g Wonton wrappers
Protein 9.8g 8.5g Wonton wrappers
Fats 1.5g 3.3g Rye bread
Carbs 57.9g 48.3g Wonton wrappers
Calories 291kcal 259kcal Wonton wrappers
Sugar 3.85g Wonton wrappers
Fiber 1.8g 5.8g Rye bread
Calcium 47mg 73mg Rye bread
Iron 3.36mg 2.83mg Wonton wrappers
Magnesium 20mg 40mg Rye bread
Phosphorus 81mg 125mg Rye bread
Potassium 82mg 166mg Rye bread
Sodium 572mg 603mg Wonton wrappers
Zinc 0.71mg 1.14mg Rye bread
Copper 0.147mg 0.186mg Rye bread
Manganese 0.638mg 0.824mg Rye bread
Selenium 28.2µg 30.9µg Rye bread
Vitamin A 14IU 7IU Wonton wrappers
Vitamin A RAE 4µg 0µg Wonton wrappers
Vitamin E 0.33mg Rye bread
Vitamin C 0mg 0.4mg Rye bread
Vitamin B1 0.519mg 0.434mg Wonton wrappers
Vitamin B2 0.378mg 0.335mg Wonton wrappers
Vitamin B3 5.424mg 3.805mg Wonton wrappers
Vitamin B5 0.025mg 0.44mg Rye bread
Vitamin B6 0.03mg 0.075mg Rye bread
Folate 86µg 110µg Rye bread
Vitamin B12 0.02µg 0µg Wonton wrappers
Vitamin K 1.2µg Rye bread
Tryptophan 0.114mg 0.096mg Wonton wrappers
Threonine 0.268mg 0.255mg Wonton wrappers
Isoleucine 0.369mg 0.319mg Wonton wrappers
Leucine 0.684mg 0.579mg Wonton wrappers
Lysine 0.204mg 0.233mg Rye bread
Methionine 0.176mg 0.139mg Wonton wrappers
Phenylalanine 0.486mg 0.411mg Wonton wrappers
Valine 0.417mg 0.379mg Wonton wrappers
Histidine 0.209mg 0.182mg Wonton wrappers
Cholesterol 9mg 0mg Rye bread
Saturated Fat 0.263g 0.626g Wonton wrappers
Omega-3 - DHA 0.001g 0g Wonton wrappers
Monounsaturated Fat 0.195g 1.311g Rye bread
Polyunsaturated fat 0.61g 0.799g Rye bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wonton wrappers 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
33%
Wonton wrappers
33%
Rye bread
Minerals Daily Need Coverage Score
58%
Wonton wrappers
67%
Rye bread

Comparison summary

Which food is lower in Sugar?
Wonton wrappers
Wonton wrappers is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
Wonton wrappers
Wonton wrappers contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Wonton wrappers
Wonton wrappers is lower in Saturated Fat (difference - 0.363g)
Which food is lower in Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 9mg)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
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. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/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.