Bread that contains up to 40 percent rye flour is sometimes referred to as sour rye. rye bread vs whole wheat. Pure rye bread contains only rye flour, without any wheat. In addition, part of the rye grain fiber is mucilaginous , that’s to say, stomachic and emollient, which confers its specific medicinal properties to this type of bread. The flour used for both of them is created with wheat berries, which include three main nutrient-rich elements – the endosperm (starch), germ (inner area), and bran (outer layer). Each two-slice serving of bread -- including rye or wheat -- counts as 2 ounces of grains. Whole Wheat Bread vs. White Bread: Major Differences The main difference between these two types of bread is the way they are processed. Whole wheat bread is made up of wheat kernels that still contain all three components—the bran, germ and endosperm of the kernel. Both grains are also used in the production of beer and distilled spirits like whiskey. See charts below for detailed information. Rye bread is saltier, however. It also supports your immune system and aids the function of your thyroid gland. In many white and wheat breads, the bran and germ are filtered out. A 2014 study found that whole grain rye crisps lead to better satisfaction and reduced appetite when compared to wheat bread (which was most likely due to the higher fiber content of the rye bread). August 26, 2009; 8:39. It also plays a role in cell growth and helps you synthesize DNA. 2 tsp active dry yeast. Both wheat and rye are used in baking, since they contain gluten, a protein that causes bread to rise. Based in Ontario, Canada, Tremblay is an experienced journalist and blogger specializing in nutrition, fitness, lifestyle, health and biotechnology, as well as real estate, agriculture and clean tech. In Canada, whole wheat flour has some of the germ and bran removed (which contains nutrients and fibre), he adds. A study published in the American Journal of Clinical Nutrition, for instance, found that wheat bread triggers a greater insulin response than rye bread. Privacy Notice/Your California Privacy Rights. Obviously, whole wheat breads have a nutritional advantage over stripped and bleached white loaves. Mineral comparison score is based on the number of minerals by which one or the other food is richer. A two-slice serving of rye bread offers 20 micrograms of selenium, or approximately 36 percent of your daily intake, recommended by the Institute of Medicine. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Summary score is calculated by summing up the daily values contained in 300 grams of the product. In this bread loaf, there are all the grains present, such as wheat, barley, cornmeal, oats, flax, buckwheat, soya, rye and millets. Reach for rye bread as an excellent source of folate, or vitamin B-9. Some whole wheat breads are sprinkled with either whole or cracked wheat grains. One slice (approximately 26 grams) of pumpernickel bread has about: 65 … 1: Whole Wheat (3.4) Whereas whole-grain bread contains the entire kernel of wheat and other grains (like oats or barley), whole-wheat bread only contains the kernel of wheat. All through the morning and into the afternoon, the three rye bread breakfasts all decreased hunger and desire to eat, compared to the wheat bread control, with the rye bread containing the highest level of bran providing the strongest effect on satiety. Fiber helps you feel full -- it swells with water to physically fill up your stomach after a meal -- and it also regulates your blood sugar to protect you from blood sugar crashes, which can cause hunger. Grains make up an important part of a healthful diet, and U.S. Department of Agriculture dietary guidelines recommend consuming 6 to 7 ounces each day. 1 1/2 Tbsp sugar. Again, with two slices of Wheat Bread, you get 6 grams of protein while you get a slightly lower 5.4 grams of protein for two slices of Rye Bread. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. An equivalent serving of wheat bread contains 17 micrograms of selenium, or 31 percent of the recommended daily intake. A slice of rye bread contains 83 calories and 1 gram of fat, of which almost none is saturated fat. Can eat reduced wheat rye bread but get stomach pain and gas when I eat white or whole wheat products?" It is hard to find a rye bread made with 100% whole rye flour. Research from the American Academy of Pediatrics points out that brown bread is richer in zinc, folic acid, magnesium, vitamins E and B6, and also fiber. 3/4 cup whole wheat flour * measured correctly. 1/2 Tbsp salt. Whole-grain foods include the entire grain kernel — remember, that’s the bran, germ, and endosperm — from wheat, rice, oats, corn, barley, rye, or another grain. 2. Two slices of rye have 386 milligrams of sodium, while wheat bread has 301 milligrams of sodium. The nutrition composition of sourdough bread depends on the type of flour used to make it — whether it’s whole grain or refined. Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist. © 2019 www.azcentral.com. Pumpernickel, on the other hand, is made from 100% rye flour (called pumpernickel flour) and once the bread has been baked it is steamed in the oven for over 15 hours. Ask doctors free. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A". SO: white bread = 1 gram fiber rye bread = 2 grams fiber whole wheat … However, rye bread can be a combination of rye flour and wheat flour and is made by the conventional process of baking. Both rye and wheat breads provide nutritional value and boost your intake of essential nutrients. Either food helps you reach your recommended fiber intake -- 38 … Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients, Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients. Even whole-wheat bread, while more nutritious than white bread, isn’t a nutrition powerhouse, she states. Each serving of rye bread provides 10 percent of the fiber intake recommendations for men or 15 percent for women, based on recommendations set by the Institute of Medicine. When choosing between wheat and rye bread, it's important to consider different factors, including sugar and fiber content and how the grains were processed. Rye bread offers a nutritional advantage over wheat because of its higher fiber content. Wheat and rye breads contain comparable amounts of calories -- two slices of wheat bread contain 157 calories, compared to 166 for an equivalent serving of rye bread. How much bread should an athlete eat? The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. Calorie breakdown: 5% fat, 82% carbs, 13% protein. A serving of whole-wheat bread provides 3.8 grams of fiber, while a whole-wheat bagel contains 4 grams. Rye bread has a heavier texture due to a lower gluten content (but it’s not gluten-free). It also helps remove cholesterol from your system to lower your blood cholesterol levels, and prevents constipation. Rye bread also contains slightly more selenium than wheat bread. Keeping all three parts of the kernel means the bread is more nutritious and takes longer for our bodies to digest. Clarks points out that the U.S. Department of Agriculture recommends 6-11 servings of bread and grain products a day. [It’s not known if the wheat bread was whole wheat or refined wheat.] Compare Rye to Wheat by vitamins and minerals using the only readable nutrition comparison tool. Tied For No. Pay attention at the most right column. Nutrition Journal. Whole wheat breads generally have a far higher fiber content than white breads, because it includes the bran part of the wheat (which is where all the fiber is). (7% of your RDA) The flavor comes from enzymes in rye flour that speed up fermentation. 3/4 cup better for bread flour * measured … More often than not, this serves as garnish and not necessarily as an indication of the bread’s nutritional value. Nutrition Facts. Data provided by FoodStruct.com should be considered and used as information only. Wheat and rye are both grown as food plants for human consumption as well as animal fodder. A 27-year-old female asked: Could I be wheat intolerance? Rye bread can also be dark, depending on how much rye flour versus white wheat flour is used. Answered by Dr. Anne Phelan-adams: Possibly yes. Fiber helps keep you regular, and feeling fuller for longer. Wheat and rye breads contain comparable amounts of calories -- two slices of wheat bread contain 157 calories, compared to 166 for an equivalent serving of rye bread. Rye bread also contains small amounts of zinc, pantothenic acid, phosphorus, magnesium, calcium, and other micronutrients. Because it’s made with whole grains, pumpernickel is high in resistant starch and fiber. What Are the Health Benefits of German Pumpernickel Bread? USDA National Nutrient Database: Bread, Wheat, USDA National Nutrient Database: Bread, Rye, University of Maryland Medical Center: Vitamin B-9 (Folic Acid), University of Maryland Medical Center: Selenium. 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