Rye bread vs Pasta, cooked
In short
For the same 100 calories you eat 39 g of rye bread or 64 g of pasta, cooked. Both get most of their calories from carbohydrate.
More in pasta, cooked: selenium and folate. Everything else is within 4% of a day's needs.
Calories, and where they come from
38.6 g · 3.3 g protein · 18.6 g carbs (1.5 g sugars) · 1.3 g fat
63.7 g · 3.7 g protein · 19.5 g carbs (0.36 g sugars) · 0.59 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Selenium11.9 µg · 16.7 µg22%30%
- Folate58.3 µg · 75.2 µg15%19%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.3 g · 3.7 g7%·7%
- Total fat1.3 g · 0.59 g2%·1%
- Saturated fatlimit0.24 g · 0.11 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates18.6 g · 19.5 g7%·7%
- Fiber2.2 g · 1.1 g8%·4%
- Sodiumlimit233 mg · 148 mg10%·6%
- Potassium64.1 mg · 28 mg1%·1%
- Calcium28.2 mg · 4.5 mg2%·<1%
- Iron1.1 mg · 0.81 mg6%·4%
- Magnesium15.4 mg · 11.5 mg4%·3%
- Phosphorus48.3 mg · 36.9 mg4%·3%
- Zinc0.44 mg · 0.32 mg4%·3%
- Copper0.072 mg · 0.063 mg8%·7%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0.15 mg · 0 mg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.13 mg · 0.038 mg1%·<1%
- Vitamin K0.46 µg · 0 µg<1%·0%
- Thiamin (B1)0.17 mg · 0.17 mg14%·14%
- Riboflavin (B2)0.13 mg · 0.086 mg10%·7%
- Niacin (B3)1.5 mg · 1.1 mg9%·7%
- Vitamin B60.029 mg · 0.031 mg2%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline5.6 mg · 4.1 mg1%·1%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Rye bread (SR Legacy 172684), Pasta, cooked (Survey (FNDDS) 2708357). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.