Rye bread vs Wheat bread
In short
For the same 100 calories you eat 39 g of rye bread or 36 g of wheat bread. Both get most of their calories from carbohydrate.
More in rye bread: 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
36.5 g · 3.9 g protein · 17.4 g carbs (2.1 g sugars) · 1.7 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.
- Folate58.3 µg · 36.1 µg15%9%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.3 g · 3.9 g7%·8%
- Total fat1.3 g · 1.7 g2%·2%
- Saturated fatlimit0.24 g · 0.25 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates18.6 g · 17.4 g7%·6%
- Fiber2.2 g · 1.5 g8%·5%
- Sodiumlimit233 mg · 173 mg10%·8%
- Potassium64.1 mg · 51.5 mg1%·1%
- Calcium28.2 mg · 45.6 mg2%·4%
- Iron1.1 mg · 1.3 mg6%·7%
- Magnesium15.4 mg · 15 mg4%·4%
- Phosphorus48.3 mg · 47.1 mg4%·4%
- Zinc0.44 mg · 0.38 mg4%·3%
- Copper0.072 mg · 0.054 mg8%·6%
- Manganese0.32 mg · 0.37 mg14%·16%
- Selenium11.9 µg · 10.5 µg22%·19%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0.15 mg · 0.073 mg<1%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.13 mg · 0.069 mg1%·<1%
- Vitamin K0.46 µg · 1.8 µg<1%·1%
- Thiamin (B1)0.17 mg · 0.15 mg14%·13%
- Riboflavin (B2)0.13 mg · 0.092 mg10%·7%
- Niacin (B3)1.5 mg · 2 mg9%·13%
- Pantothenic acid (B5)0.17 mg · 0.3 mg3%·6%
- Vitamin B60.029 mg · 0.041 mg2%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline5.6 mg · 6.8 mg1%·1%
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.