SWIRL vs RYE BREAD

Nutrition comparison per 100 g serving

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It's a tie — both foods score equally across 14 nutrient categories

SWIRL: 6 vs RYE BREAD: 6 (2 ties)

Overview

Nutrient	SWIRL	RYE BREAD	Winner
Calories	274 cal	250 cal
Protein	8.4 g	9.4 g
Carbs	57.9 g	43.8 g
Fat	1.6 g	3.1 g
Fiber	2.1 g	3.1 g
Sugar	0 g	0 g	Tie

Vitamin	SWIRL	RYE BREAD	Winner
Folate, total	0 UG	75 UG
Niacin	5.3 MG	3.8 MG
Riboflavin	0.9 MG	0.3 MG
Thiamin	2 MG	0 MG
Vitamin C, total ascorbic acid	0 MG	0 MG	Tie

Mineral	SWIRL	RYE BREAD
Calcium, Ca	105 MG	62 MG
Iron, Fe	3.8 MG	3.4 MG
Sodium, Na	442 MG	531 MG

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