Rye bread vs. Pastry — In-Depth Nutrition Comparison

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What are the differences between rye bread and pastry?

Rye bread is higher in fiber, manganese, selenium, phosphorus, vitamin B5, copper, and folate, yet pastry is higher in vitamin K.
Pastry's daily need coverage for saturated fat is 45% more.
The amount of sodium in pastry is lower.

We used Bread, rye and Puff pastry, frozen, ready-to-bake types in this article.

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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

Pastry

Contains more MagnesiumMagnesium	+150%
Contains more CalciumCalcium	+630%
Contains more PotassiumPotassium	+172.1%
Contains more CopperCopper	+63.2%
Contains more ZincZinc	+115.1%
Contains more PhosphorusPhosphorus	+108.3%
Contains more ManganeseManganese	+68.9%
Contains more SeleniumSelenium	+27.7%

Contains less SodiumSodium

-58.7%

~equal in Iron ~2.56mg

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

Pastry

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+18.4%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+257.1%
Contains more FolateFolate	+41%

Contains more Vitamin EVitamin E	+63.6%
Contains more Vitamin KVitamin K	+1241.7%

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.398mg

~equal in Vitamin B3 ~4.168mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	3.3g	38.1g	54%
Monounsaturated fat	1.311g	21.597g	51%
Saturated fat	0.626g	9.643g	41%
Polyunsaturated fat	0.799g	4.894g	27%
Fiber	5.8g	1.5g	17%
Calories	259kcal	551kcal	15%
Sodium	603mg	249mg	15%
Manganese	0.824mg	0.488mg	15%
Selenium	30.9µg	24.2µg	12%
Vitamin K	1.2µg	16.1µg	12%
Phosphorus	125mg	60mg	9%
Vitamin B5	0.44mg	0mg	9%
Copper	0.186mg	0.114mg	8%
Folate	110µg	78µg	8%
Magnesium	40mg	16mg	6%
Calcium	73mg	10mg	6%
Zinc	1.14mg	0.53mg	6%
Vitamin B2	0.335mg	0.283mg	4%
Vitamin B6	0.075mg	0.021mg	4%
Potassium	166mg	61mg	3%
Iron	2.83mg	2.56mg	3%
Vitamin B1	0.434mg	0.398mg	3%
Protein	8.5g	7.3g	2%
Vitamin B3	3.805mg	4.168mg	2%
Carbs	48.3g	45.1g	1%
Vitamin E	0.33mg	0.54mg	1%
Choline	14.6mg	6.4mg	1%
Protein per 100 calories	3.3g	1.3g	N/A
Calories per 10 g protein	305kcal	755kcal	N/A
Weight per 100 calories	39g	18g	N/A
Unsaturated / Saturated Fat ratio	3.4	2.7	N/A
Vitamin C	0.4mg	0mg	0%
Net carbs	42.5g	43.6g	N/A
Sugar	3.85g	0.74g	N/A
Tryptophan	0.096mg	0.085mg	0%
Threonine	0.255mg	0.196mg	0%
Isoleucine	0.319mg	0.272mg	0%
Leucine	0.579mg	0.508mg	0%
Lysine	0.233mg	0.142mg	0%
Methionine	0.139mg	0.129mg	0%
Phenylalanine	0.411mg	0.362mg	0%
Valine	0.379mg	0.308mg	0%
Histidine	0.182mg	0.156mg	0%