Rye Bread vs Whole Wheat Bread
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Rye Bread | Whole Wheat Bread |
|---|---|---|
| Calories | 259kcal | 247kcal |
| Protein | 8.5g | 13g |
| Carbs | 48.3g | 41.3g |
| Fat | 3.3g | 3.4g |
| Fiber | 5.8g | 6g |
| Sugar | 3.9g | 5.6g |
| Sodium | 603mg | 400mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Whole Wheat Bread has 12 fewer calories per 100g than Rye Bread (5% less).
- Whole Wheat Bread delivers more protein (13g vs 8.5g per 100g).
- Whole Wheat Bread has more fiber (6g vs 5.8g).
- Rye Bread contains less fat (3.3g vs 3.4g).
- Rye Bread has less sugar (3.9g vs 5.6g).
Rye Bread
Rye bread is denser and more fiber-rich than white bread, with a lower glycemic response that keeps you full longer. Wholegrain and sourdough rye are the most nutritious; lighter rye blends contain more refined wheat flour.
View Rye Bread nutrition →Whole Wheat Bread
Whole wheat bread retains the bran and germ of the wheat kernel, providing significantly more fiber, B vitamins, and minerals than white bread. It is a good source of manganese, selenium, and phosphorus. The higher fiber content supports digestive health and provides a more gradual rise in blood sugar compared to refined bread.
View Whole Wheat Bread nutrition →Track Rye Bread & Whole Wheat Bread in Kairo
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