When it comes to healthy foods and diet, related-foods Ryvita is probably up there as something we’ve all switched to at some point as a healthier lunch or snack option.
In recent years more Ryvita choices have been popping up on our supermarket shelves, including Dark Rye Crunchy Rye Breads, which are a richer option compared to the original version.
When you’re trying to be healthy, with so many choices, it’s difficult to know which is going to be the best for you and your dietary needs, so in this article, I’m comparing Dark Rye Ryvita against the original version to find out if one is better than the other nutritionally.
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The table below shows the difference between the two kinds of Ryvita when it comes to ingredients.
As you can see, the ingredients of the two are exactly the same. The only difference between the two is the amount of ingredients in each one, with Dark Rye Ryvita having slightly more wholegrain rye flour than the original version.
|Ryvita Ingredients||Ryvita Dark Rye Ingredients|
|Wholegrain RYE Flour, RYE Flour, Salt. Made with 89g of wholegrain RYE flour per 100g of product.||Wholegrain RYE Flour, RYE Flour, Salt. Made with 91g of wholegrain RYE flour per 100g of product.|
Ryvita Original Vs. Dark Rye Nutritional Comparison
We’ll now take a look at the nutritional comparison between Ryvita Original and Dark Rye Ryvita. To keep things fair and accurate, this comparison will be made on a weight-for-weigh basis, per 100g and per rye bread which weighs around 10g each.
Best for Calorie Content
Consumers generally opt for Ryvita because they’re a lower calorie option compared to other lunch-time options such as bread.
There is little difference between the calorie values of Original Ryvita and Dark Rye, but the rye bread with the lower calories per weight is Dark Rye Ryvita.
|Ryvita Type||Calories Per 100g||Calories Per Rye Bread|
|Original Crunchy Rye Breads||350kcal||35kcal|
|Dark Rye Crunchy Rye Breads||342kcal||34kcal|
Best for Carbohydrate Content
If carbohydrate content is something you’re tracking, both Original and Dark Rye crunchy rye bread contain 6.7g of carbs per slice.
When you look at the difference per 100g, there’s a tiny difference of 0.3g between the two; however, this is a nominal amount, making them joint winners in this category.
|Ryvita Type||Carbohydrates Per 100g||Carbohydrates Per Rye Bread|
|Original Crunchy Rye Breads||66.9g||6.7g|
|Dark Rye Crunchy Rye Breads||66.6g||6.7g|
Best for Sugar Content
Both Original Ryvita and Dark Rye Crunchy Rye Breads are very low in sugar, with both kinds containing 0.3g of sugars per slice.
Per 100g, the Dark Rye version contains 0.1g more sugar than Original Ryvita; however, this is a nominal amount which means they’re also joint winners for sugar content.
It’s also worth noting, there’s no added sugar in the ingredients of either rye bread, meaning the sugar content is naturally occurring.
|Ryvita Type||Sugars Per 100g||Sugars Per Rye Bread|
|Original Crunchy Rye Breads||2.9g||0.3g|
|Dark Rye Crunchy Rye Breads||3g||0.3g|
Best for Protein Content
If you’re tracking your protein intake, both Original Ryvita and the Dark Rye version contain the same amount of protein per weight.
|Ryvita Type||Protein Per 100g||Protein Per Rye Bread|
|Original Crunchy Rye Breads||8.5g||0.9g|
|Dark Rye Crunchy Rye Breads||8.5g||0.9g|
Best for Fat Content
One of the selling points of Ryvita is the fact its low in saturated fat and low in fat in general. There’s no added fat in the ingredients, so any fat in the contents naturally occurs in the rye.
Although neither is high in fat, of the two, Dark Rye Ryvita are slightly higher in fat than the original version.
The tables below show the fat and saturated fat per 100g of Ryvita and per slice:
|Ryvita Type||Fat Per 100g||Saturated Fat per 100g|
|Original Crunchy Rye Breads||1.7g||0.3g|
|Dark Rye Crunchy Rye Breads||1.2g||0.2g|
Per Recommended Serving
|Ryvita Type||Fat Per Serving||Saturated Fat per Rye Bread|
|Original Crunchy Rye Breads||0.2g||0.03g|
|Dark Rye Crunchy Rye Breads||0.1g||0.02g|
Best for Fiber Content
Both kinds of Ryvita are high in fiber, but of the two, Original Ryvita are higher in fiber per weight when compared to Dark Rye Ryvita.
It’s important to note that the difference is small, with only a 0.2g difference in fiber between the two kinds of Ryvita.
|Ryvita Type||Dietary Fibre Per 100g||Dietary Fibre per Rye Bread|
|Original Crunchy Rye Breads||16.5g||1.7g|
|Dark Rye Crunchy Rye Breads||15.2g||1.5g|
Best for Sodium/Salt Content
Both kinds of Ryvita have a small amount of salt added to the ingredients and of the two Dark Rye Ryvita have slightly more salt per weight than Original Ryvita.
Again there’s only a small difference, and neither kind of Ryvita is high in salt. To put this into the context of a daily recommended amount, one Dark Rye Crunchy Rye Bread only contains less than 1% of the reference intake.
|Ryvita Type||Sodium/Salt Per 100g||Sodium/Salt per Rye Bread|
|Original Crunchy Rye Breads||0.50g||0.05g|
|Dark Rye Crunchy Rye Breads||0.74g||0.07g|
*mcg = microgram (1000th of a milligram) / mg = milligram (1000th of a gram)
Best for Flavor/Texture
When it comes to texture, there’s little difference between Original Ryvita and Dark Rye Ryvita, but they do taste a little different, with the dark rye version having a stronger rye flavor.
To find out which is best we need to do a poll to get a wider public opinion.
Please help our future readers and us find out which is the best for taste by voting in our poll below and once you vote, you’ll be able to find out which Ryvita is the winner so far.
Overall Winner and Summary
All nutritional categories have now been compared, and I can reveal the winner of the best Ryvita in the most categories between Original and Dark Rye Ryvita, and the winner is – Original Ryvita!
Although both kinds are very similar, Ryvita Original is slightly lower in fat and salt and slightly higher in fiber than the dark rye version.
I just want to stress that all the differences are minimal and, in some cases, so small neither can be judged as better than the other. Both Original and Dark Rye Ryvita are low in fat, sugar, calories, and salt, and they’re an excellent source of fiber.
Ultimately it all comes down to which you like best and what is most important to you and your diet, and hopefully, the data in this article can help you make that decision.
|Comparison Category||Winner (Original Ryvita or Dark Rye Ryvita)|
|Best for Calorie Content||Ryvita Dark Rye|
|Best for Carbohydrate Content||Joint Winners|
|Best for Sugar Content||Joint Winners|
|Best for Protein Content||Joint Winners|
|Best for Fat Content||Ryvita Original|
|Best for Fiber Content||Ryvita Original|
|Best for Sodium Content||Ryvita Original|
|Overall Winner||Ryvita Original|
References Used for this Article
To ensure the nutritional information used in this article is accurate, I have used data from the manufacturer; the links below contain the source information: