Whole wheat bread vs Rye bread
In short
For the same 100 calories you eat 40 g of whole wheat bread or 39 g of rye bread. Both get most of their calories from carbohydrate.
More in whole wheat bread: vitamin E (8.3×). More in rye bread: folate (3.5×) and riboflavin. Everything else is within 4% of a day's needs.
Calories, and where they come from
39.7 g · 4.9 g protein · 16.9 g carbs (1.7 g sugars) · 1.4 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
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.
- Folate4% vs 15%
16.7 µg vs 58.3 µg
- Vitamin E7% vs 1%
1.1 mg vs 0.13 mg
- Riboflavin (B2)5% vs 10%
0.066 mg vs 0.13 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4.9 g · 3.3 g10%·7%
- Total fat1.4 g · 1.3 g2%·2%
- Saturated fatlimit0.29 g · 0.24 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates16.9 g · 18.6 g6%·7%
- Fiber2.4 g · 2.2 g9%·8%
- Sodiumlimit181 mg · 220 mg8%·10%
- Potassium101 mg · 64.1 mg2%·1%
- Calcium63.9 mg · 28.2 mg5%·2%
- Iron0.98 mg · 1.1 mg5%·6%
- Magnesium29.8 mg · 15.4 mg7%·4%
- Phosphorus84.1 mg · 48.3 mg7%·4%
- Zinc0.7 mg · 0.44 mg6%·4%
- Copper0.09 mg · 0.072 mg10%·8%
- Selenium10.2 µg · 11.9 µg19%·22%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0.15 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K3.1 µg · 0.46 µg3%·<1%
- Thiamin (B1)0.16 mg · 0.17 mg13%·14%
- Niacin (B3)1.8 mg · 1.5 mg11%·9%
- Vitamin B60.085 mg · 0.029 mg5%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline10.8 mg · 5.6 mg2%·1%
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.