Rye bread vs Wheat bread

Rye breadWheat bread
Same weightSame caloriesOne serving

In short

Gram for gram, there are 6% more calories in wheat bread than in rye bread (274 vs 259 in 100 g). Both get most of their calories from carbohydrate.

More in rye bread: folate, fiber, riboflavin, sodium and copper. More in wheat bread: niacin, manganese, pantothenic acid, protein and 2 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Rye bread259 cal

8.5 g protein · 48.3 g carbs (3.9 g sugars) · 3.3 g fat

Wheat bread274 cal

10.7 g protein · 47.5 g carbs (5.7 g sugars) · 4.5 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 g 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.

0%25%50%
  • Folate151 µg · 99 µg
    38%25%
  • Niacin (B3)3.8 mg · 5.6 mg
    24%35%
  • Manganese0.82 mg · 1 mg
    36%45%
  • Pantothenic acid (B5)0.44 mg · 0.82 mg
    9%16%
  • Fiber5.8 g · 4 g
    21%14%
  • Riboflavin (B2)0.34 mg · 0.25 mg
    26%19%
  • Sodiumlimit603 mg · 473 mg
    26%21%
  • Protein8.5 g · 10.7 g
    17%21%
  • Iron2.8 mg · 3.6 mg
    16%20%
  • Copper0.19 mg · 0.15 mg
    21%16%
  • Calcium73 mg · 125 mg
    6%10%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Total fat3.3 g · 4.5 g4%·6%
  • Saturated fatlimit0.63 g · 0.7 g3%·3%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates48.3 g · 47.5 g18%·17%
  • Potassium166 mg · 141 mg4%·3%
  • Magnesium40 mg · 41 mg10%·10%
  • Phosphorus125 mg · 129 mg10%·10%
  • Zinc1.1 mg · 1 mg10%·9%
  • Selenium30.9 µg · 28.8 µg56%·52%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0.4 mg · 0.2 mg<1%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.33 mg · 0.19 mg2%·1%
  • Vitamin K1.2 µg · 4.9 µg1%·4%
  • Thiamin (B1)0.43 mg · 0.41 mg36%·34%
  • Vitamin B60.075 mg · 0.11 mg4%·7%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline14.6 mg · 18.7 mg3%·3%

From USDA FoodData Central: Rye bread (SR Legacy 172684), Wheat bread (SR Legacy 172686). 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.

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