Unenriched pasta, dry vs Rye bread
In short
For the same 100 calories you eat 27 g of unenriched pasta, dry or 39 g of rye bread. Both get most of their calories from carbohydrate.
More in unenriched pasta, dry: selenium. More in rye bread: folate (12×), thiamin (6.9×), sodium, riboflavin (8×) and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
27 g · 3.5 g protein · 20.1 g carbs (0.72 g sugars) · 0.41 g fat
38.6 g · 3.3 g protein · 18.6 g carbs (1.5 g sugars) · 1.3 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.
- Folate4.9 µg · 58.3 µg1%15%
- Thiamin (B1)0.024 mg · 0.17 mg2%14%
- Sodiumlimit1.6 mg · 233 mg<1%10%
- Selenium17 µg · 11.9 µg31%22%
- Riboflavin (B2)0.016 mg · 0.13 mg1%10%
- Niacin (B3)0.46 mg · 1.5 mg3%9%
- Fiber0.86 g · 2.2 g3%8%
- Iron0.35 mg · 1.1 mg2%6%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.5 g · 3.3 g7%·7%
- Total fat0.41 g · 1.3 g1%·2%
- Saturated fatlimit0.075 g · 0.24 g<1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates20.1 g · 18.6 g7%·7%
- Potassium60.1 mg · 64.1 mg1%·1%
- Calcium5.7 mg · 28.2 mg<1%·2%
- Magnesium14.3 mg · 15.4 mg3%·4%
- Phosphorus50.9 mg · 48.3 mg4%·4%
- Zinc0.38 mg · 0.44 mg3%·4%
- Copper0.078 mg · 0.072 mg9%·8%
- Manganese0.25 mg · 0.32 mg11%·14%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0.15 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.03 mg · 0.13 mg<1%·1%
- Vitamin K0.027 µg · 0.46 µg<1%·<1%
- Pantothenic acid (B5)0.12 mg · 0.17 mg2%·3%
- Vitamin B60.038 mg · 0.029 mg2%·2%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: choline.
From USDA FoodData Central: Unenriched pasta, dry (SR Legacy 168927), Rye bread (SR Legacy 172684). 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.