Whole wheat bread vs Rye bread

Whole wheat breadRye bread
Same weightSame caloriesOne serving

In short

Gram for gram, the calories are about the same: 252 in 100 g of whole wheat bread, 259 of rye bread. Both get most of their calories from carbohydrate.

More in whole wheat bread: vitamin E (8.1×), magnesium, vitamin B6 (2.9×), protein and 5 more. More in rye bread: folate (3.6×), riboflavin (2×), selenium and sodium. Everything else is within 4% of a day's needs.

Calories, and where they come from

Whole wheat bread252 cal

12.4 g protein · 42.7 g carbs (4.3 g sugars) · 3.5 g fat

Rye bread259 cal

8.5 g protein · 48.3 g carbs (3.9 g sugars) · 3.3 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 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%
  • Folate42 µg · 151 µg
    11%38%
  • Vitamin E2.7 mg · 0.33 mg
    18%2%
  • Riboflavin (B2)0.17 mg · 0.34 mg
    13%26%
  • Selenium25.7 µg · 30.9 µg
    47%56%
  • Magnesium75 mg · 40 mg
    18%10%
  • Vitamin B60.21 mg · 0.075 mg
    13%4%
  • Protein12.4 g · 8.5 g
    25%17%
  • Phosphorus212 mg · 125 mg
    17%10%
  • Calcium161 mg · 73 mg
    12%6%
  • Zinc1.8 mg · 1.1 mg
    16%10%
  • Vitamin K7.8 µg · 1.2 µg
    7%1%
  • Sodiumlimit455 mg · 570 mg
    20%25%
  • Copper0.23 mg · 0.19 mg
    25%21%

Show as: bars · dots

Where they are alike

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

  • Total fat3.5 g · 3.3 g4%·4%
  • Saturated fatlimit0.72 g · 0.63 g4%·3%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates42.7 g · 48.3 g16%·18%
  • Fiber6 g · 5.8 g21%·21%
  • Potassium254 mg · 166 mg5%·4%
  • Iron2.5 mg · 2.8 mg14%·16%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.4 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.39 mg · 0.43 mg33%·36%
  • Niacin (B3)4.4 mg · 3.8 mg28%·24%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline27.2 mg · 14.6 mg5%·3%

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

From USDA FoodData Central: Whole wheat bread (SR Legacy 172688), Rye bread (Survey (FNDDS) 2707755). 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.

vs
Compare Whole wheat bread withSoy breadNaan breadPita breadRice bread
Whole wheat bread vs Rye bread: nutrition compared | MyFoodAnalysis