Rye bread vs Whole grain pasta, cooked

Rye breadWhole grain pasta, cooked
Same weightSame caloriesOne serving

In short

Gram for gram, there are 75% more calories in rye bread than in whole grain pasta, cooked (259 vs 148 in 100 g). Both get most of their calories from carbohydrate.

More in rye bread: folate (7.2×), thiamin (2.8×), riboflavin (3.4×), sodium (2.6×) and 6 more. More in whole grain pasta, cooked: selenium and copper. 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

Whole grain pasta, cooked148 cal

6 g protein · 29.9 g carbs (0.75 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 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%37.5%75%
  • Folate151 µg · 21 µg
    38%5%
  • Thiamin (B1)0.43 mg · 0.15 mg
    36%13%
  • Riboflavin (B2)0.34 mg · 0.098 mg
    26%8%
  • Sodiumlimit603 mg · 235 mg
    26%10%
  • Selenium30.9 µg · 36.1 µg
    56%66%
  • Fiber5.8 g · 3.9 g
    21%14%
  • Carbohydrates48.3 g · 29.9 g
    18%11%
  • Iron2.8 mg · 1.7 mg
    16%10%
  • Protein8.5 g · 6 g
    17%12%
  • Calcium73 mg · 13 mg
    6%1%
  • Niacin (B3)3.8 mg · 3.1 mg
    24%19%
  • Copper0.19 mg · 0.22 mg
    21%25%

Show as: bars · dots

Where they are alike

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

  • Total fat3.3 g · 1.7 g4%·2%
  • Saturated fatlimit0.63 g · 0.24 g3%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Potassium166 mg · 95 mg4%·2%
  • Magnesium40 mg · 54 mg10%·13%
  • Phosphorus125 mg · 126 mg10%·10%
  • Zinc1.1 mg · 1.3 mg10%·12%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0.4 mg · 0 mg<1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.33 mg · 0.23 mg2%·2%
  • Vitamin K1.2 µg · 0.6 µg1%·1%
  • Vitamin B60.075 mg · 0.092 mg4%·5%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline14.6 mg · 6.5 mg3%·1%

Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).

From USDA FoodData Central: Rye bread (SR Legacy 172684), Whole grain pasta, cooked (Survey (FNDDS) 2708358). 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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Rye bread vs Whole grain pasta, cooked: nutrition compared | MyFoodAnalysis