Whole wheat bread vs Rye bread
In short
One serving each: 81 calories in whole wheat bread (1 slice, 32 g), 83 calories in rye bread (1 medium or regular slice, 32 g). Both get most of their calories from carbohydrate.
More in whole wheat bread: vitamin E (8.1×). More in rye bread: folate (3.6×) and riboflavin (2×). Everything else is within 4% of a day's needs.
Calories, and where they come from
1 slice (32 g) · 4 g protein · 13.7 g carbs (1.4 g sugars) · 1.1 g fat
1 medium or regular slice (32 g) · 2.7 g protein · 15.5 g carbs (1.2 g sugars) · 1.1 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.
- Folate13.4 µg · 48.3 µg3%12%
- Vitamin E0.85 mg · 0.11 mg6%1%
- Riboflavin (B2)0.053 mg · 0.11 mg4%8%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein4 g · 2.7 g8%·5%
- Total fat1.1 g · 1.1 g1%·1%
- Saturated fatlimit0.23 g · 0.2 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates13.7 g · 15.5 g5%·6%
- Fiber1.9 g · 1.9 g7%·7%
- Sodiumlimit146 mg · 182 mg6%·8%
- Potassium81.3 mg · 53.1 mg2%·1%
- Calcium51.5 mg · 23.4 mg4%·2%
- Iron0.79 mg · 0.91 mg4%·5%
- Magnesium24 mg · 12.8 mg6%·3%
- Phosphorus67.8 mg · 40 mg5%·3%
- Zinc0.57 mg · 0.36 mg5%·3%
- Copper0.073 mg · 0.06 mg8%·7%
- Selenium8.2 µg · 9.9 µg15%·18%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0.13 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K2.5 µg · 0.38 µg2%·<1%
- Thiamin (B1)0.13 mg · 0.14 mg11%·12%
- Niacin (B3)1.4 mg · 1.2 mg9%·8%
- Vitamin B60.069 mg · 0.024 mg4%·1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.7 mg · 4.7 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.