Rye bread vs Whole grain pasta, cooked
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
8.5 g protein · 48.3 g carbs (3.9 g sugars) · 3.3 g fat
6 g protein · 29.9 g carbs (0.75 g sugars) · 1.7 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 5%
151 µg vs 21 µg
- Thiamin (B1)36% vs 13%
0.43 mg vs 0.15 mg
- Riboflavin (B2)26% vs 8%
0.34 mg vs 0.098 mg
- Sodiumlimit26% vs 10%
603 mg vs 235 mg
- Selenium56% vs 66%
30.9 µg vs 36.1 µg
- Fiber21% vs 14%
5.8 g vs 3.9 g
- Carbohydrates18% vs 11%
48.3 g vs 29.9 g
- Iron16% vs 10%
2.8 mg vs 1.7 mg
- Protein17% vs 12%
8.5 g vs 6 g
- Calcium6% vs 1%
73 mg vs 13 mg
- Niacin (B3)24% vs 19%
3.8 mg vs 3.1 mg
- Copper21% vs 25%
0.19 mg vs 0.22 mg
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.