Rye bread vs Whole grain pasta, cooked
In short
For the same 100 calories you eat 39 g of rye bread or 68 g of whole grain pasta, cooked. Both get most of their calories from carbohydrate.
More in rye bread: folate (4.1×), thiamin and riboflavin. More in whole grain pasta, cooked: selenium (2×), copper (2.1×), magnesium (2.4×) and zinc (2×). 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
67.6 g · 4 g protein · 20.2 g carbs (0.51 g sugars) · 1.1 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 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium22% vs 44%
11.9 µg vs 24.4 µg
- Folate15% vs 4%
58.3 µg vs 14.2 µg
- Copper8% vs 17%
0.072 mg vs 0.15 mg
- Thiamin (B1)14% vs 9%
0.17 mg vs 0.1 mg
- Magnesium4% vs 9%
15.4 mg vs 36.5 mg
- Riboflavin (B2)10% vs 5%
0.13 mg vs 0.066 mg
- Zinc4% vs 8%
0.44 mg vs 0.9 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.3 g · 4 g7%·8%
- Total fat1.3 g · 1.1 g2%·1%
- Saturated fatlimit0.24 g · 0.16 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates18.6 g · 20.2 g7%·7%
- Fiber2.2 g · 2.6 g8%·9%
- Sodiumlimit233 mg · 159 mg10%·7%
- Potassium64.1 mg · 64.2 mg1%·1%
- Calcium28.2 mg · 8.8 mg2%·1%
- Iron1.1 mg · 1.2 mg6%·6%
- Phosphorus48.3 mg · 85.1 mg4%·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 · 0.16 mg1%·1%
- Vitamin K0.46 µg · 0.41 µg<1%·<1%
- Niacin (B3)1.5 mg · 2.1 mg9%·13%
- Vitamin B60.029 mg · 0.062 mg2%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline5.6 mg · 4.4 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), 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.