Rye bread vs Wheat bread
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
8.5 g protein · 48.3 g carbs (3.9 g sugars) · 3.3 g fat
10.7 g protein · 47.5 g carbs (5.7 g sugars) · 4.5 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Folate38% vs 25%
151 µg vs 99 µg
- Niacin (B3)24% vs 35%
3.8 mg vs 5.6 mg
- Manganese36% vs 45%
0.82 mg vs 1 mg
- Pantothenic acid (B5)9% vs 16%
0.44 mg vs 0.82 mg
- Fiber21% vs 14%
5.8 g vs 4 g
- Riboflavin (B2)26% vs 19%
0.34 mg vs 0.25 mg
- Sodiumlimit26% vs 21%
603 mg vs 473 mg
- Protein17% vs 21%
8.5 g vs 10.7 g
- Iron16% vs 20%
2.8 mg vs 3.6 mg
- Copper21% vs 16%
0.19 mg vs 0.15 mg
- Calcium6% vs 10%
73 mg vs 125 mg
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.