Rye bread vs. Apple pie — In-Depth Nutrition Comparison

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Summary of differences between rye bread and apple pie

The amount of manganese, folate, vitamin B1, iron, fiber, vitamin B3, copper, and phosphorus in rye bread is higher than in apple pie.
Rye bread covers your daily need for manganese, 28% more than apple pie.
Rye bread contains 28 times more folate than apple pie. While rye bread contains 110µg of folate, apple pie contains only 4µg.
The amount of sodium in apple pie is lower.
Apple pie has a lower glycemic index. The glycemic index of apple pie is 41, while the glycemic index of rye bread is 60.

These are the specific foods used in this comparison Bread, rye and Pie, apple, commercially prepared, unenriched flour.

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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.

Rye bread

Apple pie

Contains more MagnesiumMagnesium	+471.4%
Contains more CalciumCalcium	+563.6%
Contains more PotassiumPotassium	+155.4%
Contains more IronIron	+133.9%
Contains more CopperCopper	+304.3%
Contains more ZincZinc	+612.5%
Contains more PhosphorusPhosphorus	+420.8%
Contains more ManganeseManganese	+352.7%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-55.9%

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.

Rye bread

Apple pie

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+223.9%
Contains more Vitamin B2Vitamin B2	+112%
Contains more Vitamin B3Vitamin B3	+238.8%
Contains more Vitamin B5Vitamin B5	+269.7%
Contains more Vitamin B6Vitamin B6	+97.4%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+2650%

Contains more Vitamin CVitamin C	+700%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	30.9µg		56%
Manganese	0.824mg	0.182mg	28%
Folate	110µg	4µg	27%
Vitamin B1	0.434mg	0.134mg	25%
Iron	2.83mg	1.21mg	20%
Fiber	5.8g	1.6g	17%
Vitamin B3	3.805mg	1.123mg	17%
Copper	0.186mg	0.046mg	16%
Sodium	603mg	266mg	15%
Phosphorus	125mg	24mg	14%
Vitamin B2	0.335mg	0.158mg	14%
Saturated fat	0.626g	3.797g	14%
Protein	8.5g	1.9g	13%
Fats	3.3g	11g	12%
Zinc	1.14mg	0.16mg	9%
Polyunsaturated fat	0.799g	2.198g	9%
Magnesium	40mg	7mg	8%
Monounsaturated fat	1.311g	4.388g	8%
Calcium	73mg	11mg	6%
Vitamin B5	0.44mg	0.119mg	6%
Carbs	48.3g	34g	5%
Vitamin C	0.4mg	3.2mg	3%
Potassium	166mg	65mg	3%
Vitamin A	0µg	29µg	3%
Vitamin B6	0.075mg	0.038mg	3%
Choline	14.6mg		3%
Vitamin E	0.33mg		2%
Calories	259kcal	237kcal	1%
Vitamin K	1.2µg		1%
Protein per 100 calories	3.3g	0.8g	N/A
Calories per 10 g protein	305kcal	1247kcal	N/A
Weight per 100 calories	39g	42g	N/A
Unsaturated / Saturated Fat ratio	3.4	1.7	N/A
Net carbs	42.5g	32.4g	N/A
Sugar	3.85g		N/A
Vitamin B12	0µg	0.01µg	0%
Tryptophan	0.096mg	0.026mg	0%
Threonine	0.255mg	0.054mg	0%
Isoleucine	0.319mg	0.073mg	0%
Leucine	0.579mg	0.129mg	0%
Lysine	0.233mg	0.07mg	0%
Methionine	0.139mg	0.032mg	0%
Phenylalanine	0.411mg	0.088mg	0%
Valine	0.379mg	0.084mg	0%
Histidine	0.182mg	0.038mg	0%