Frosted corn flakes vs rye bread: which is healthier?
They are about equally nutrient-dense: frosted corn flakes scores 29/100 and rye bread 28/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Frosted corn flakes
389 kcal per 100 g. 3/4 cup: 31 g
Rye bread
259 kcal per 100 g. 1 slice: 32 g
Which to pick for your goal
- Fewer caloriesRye bread389 vs 259 kcal per 100 g
- More proteinRye bread4.3 vs 8.5 g per 100 g
- More fiberRye bread1.2 vs 5.8 g per 100 g
- Less sugarRye bread39 vs 3.9 g per 100 g
- More potassiumRye bread82 vs 166 mg per 100 g
- Less saturated fatFrosted corn flakes0.1 vs 0.6 g per 100 g
Nutrition side by side
| Nutrient | Frosted corn flakes, 100 g | Rye bread, 100 g | Frosted corn flakes, 31 g | Rye bread, 32 g |
|---|---|---|---|---|
| Calories | 389 kcal | 259 kcal | 121 kcal | 83 kcal |
| Protein | 4.3 g | 8.5 g | 1.3 g | 2.7 g |
| Carbohydrates | 90 g | 48 g | 28 g | 15 g |
| Sugars | 39 g | 3.9 g | 12 g | 1.2 g |
| Fiber | 1.2 g | 5.8 g | 0.4 g | 1.9 g |
| Fat | 0.9 g | 3.3 g | 0.3 g | 1.1 g |
| Saturated fat | 0.1 g | 0.6 g | <0.1 g | 0.2 g |
| Vitamin C | 19 mg | 0.4 mg | 6 mg | 0.1 mg |
| Vitamin A | 454 µg | 0 µg | 141 µg | 0 µg |
| Potassium | 82 mg | 166 mg | 25 mg | 53 mg |
| Iron | 12 mg | 2.8 mg | 3.6 mg | 0.9 mg |
| Calcium | 3 mg | 73 mg | 0.9 mg | 23 mg |
| Magnesium | 12 mg | 40 mg | 3.7 mg | 13 mg |
| Sodium | 451 mg | 603 mg | 140 mg | 193 mg |
Last updated . Scores use the HowHealthyIs Score method.