Whole wheat bread vs Rye bread
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
12.4 g protein · 42.7 g carbs (4.3 g sugars) · 3.5 g fat
8.5 g protein · 48.3 g carbs (3.9 g sugars) · 3.3 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 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.
- Folate11% vs 38%
42 µg vs 151 µg
- Vitamin E18% vs 2%
2.7 mg vs 0.33 mg
- Riboflavin (B2)13% vs 26%
0.17 mg vs 0.34 mg
- Selenium47% vs 56%
25.7 µg vs 30.9 µg
- Magnesium18% vs 10%
75 mg vs 40 mg
- Vitamin B613% vs 4%
0.21 mg vs 0.075 mg
- Protein25% vs 17%
12.4 g vs 8.5 g
- Phosphorus17% vs 10%
212 mg vs 125 mg
- Calcium12% vs 6%
161 mg vs 73 mg
- Zinc16% vs 10%
1.8 mg vs 1.1 mg
- Vitamin K7% vs 1%
7.8 µg vs 1.2 µg
- Sodiumlimit20% vs 25%
455 mg vs 570 mg
- Copper25% vs 21%
0.23 mg vs 0.19 mg
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.