Rye bread vs. Tortilla — In-Depth Nutrition Comparison

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A recap on the differences between rye bread and tortillas

Rye bread has less vitamin B1, phosphorus, vitamin B6, calcium, fiber, selenium, magnesium, copper, and zinc.
Tortillas cover your daily vitamin B1 needs 32% more than rye bread.
Rye bread has less saturated fat.

Food varieties used in this article are Bread, rye and Tortillas, ready-to-bake or -fry, whole wheat.

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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

Tortilla

Contains more ManganeseManganese

+∞%

Contains more MagnesiumMagnesium	+112.5%
Contains more CalciumCalcium	+234.2%
Contains more PotassiumPotassium	+57.8%
Contains more CopperCopper	+43%
Contains more ZincZinc	+68.4%
Contains more PhosphorusPhosphorus	+176.8%
Contains less SodiumSodium	-15.1%
Contains more SeleniumSelenium	+19.7%

~equal in Iron ~2.63mg

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

Tortilla

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+15.9%
Contains more Vitamin B5Vitamin B5	+∞%

Contains more Vitamin EVitamin E	+172.7%
Contains more Vitamin B1Vitamin B1	+89.6%
Contains more Vitamin B3Vitamin B3	+27.7%
Contains more Vitamin B6Vitamin B6	+316%
Contains more Vitamin KVitamin K	+275%
Contains more FolateFolate	+25.5%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.824mg		36%
Phosphorus	125mg	346mg	32%
Vitamin B1	0.434mg	0.823mg	32%
Saturated fat	0.626g	4.878g	19%
Vitamin B6	0.075mg	0.312mg	18%
Calcium	73mg	244mg	17%
Fiber	5.8g	9.8g	16%
Magnesium	40mg	85mg	11%
Selenium	30.9µg	37µg	11%
Fats	3.3g	9.76g	10%
Copper	0.186mg	0.266mg	9%
Vitamin B5	0.44mg		9%
Zinc	1.14mg	1.92mg	7%
Vitamin B3	3.805mg	4.858mg	7%
Folate	110µg	138µg	7%
Sodium	603mg	512mg	4%
Vitamin E	0.33mg	0.9mg	4%
Vitamin B2	0.335mg	0.289mg	4%
Monounsaturated fat	1.311g	3.062g	4%
Calories	259kcal	310kcal	3%
Protein	8.5g	9.76g	3%
Potassium	166mg	262mg	3%
Iron	2.83mg	2.63mg	3%
Vitamin K	1.2µg	4.5µg	3%
Carbs	48.3g	45.89g	1%
Choline	14.6mg	20mg	1%
Polyunsaturated fat	0.799g	0.992g	1%
Protein per 100 calories	3.3g	3.1g	N/A
Calories per 10 g protein	305kcal	318kcal	N/A
Weight per 100 calories	39g	32g	N/A
Unsaturated / Saturated Fat ratio	3.4	0.83	N/A
Vitamin C	0.4mg	0mg	0%
Net carbs	42.5g	36.09g	N/A
Sugar	3.85g	2.44g	N/A
Tryptophan	0.096mg	0.129mg	0%
Threonine	0.255mg	0.312mg	0%
Isoleucine	0.319mg	0.353mg	0%
Leucine	0.579mg	0.671mg	0%
Lysine	0.233mg	0.37mg	0%
Methionine	0.139mg	0.163mg	0%
Phenylalanine	0.411mg	0.488mg	0%
Valine	0.379mg	0.444mg	0%
Histidine	0.182mg	0.255mg	0%