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  6. Oat bread vs. Rye bread

Oat bread vs. Rye bread — In-Depth Nutrition Comparison

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What are the differences between Oat bread and Rye bread?

  • Oat bread is higher in Vitamin B3, Vitamin B1, and Polyunsaturated fat, yet Rye bread is higher in Folate, Copper, and Fiber.
  • Rye bread's daily need coverage for Sodium is 11% more.
  • Oat bread has 2 times more Polyunsaturated fat than Rye bread. While Oat bread has 1.694g of Polyunsaturated fat, Rye bread has only 0.799g.
  • The amount of Sugar in Rye bread is lower.

We used Bread, oat bran and Bread, rye types in this article.

Infographic

Oat bread vs Rye bread infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat bread
Oat bread
3
:
7
Rye bread
Rye bread
Contains more Iron +10.2%
Contains more Phosphorus +12.8%
Contains less Sodium -41.5%
Contains more Calcium +12.3%
Contains more Magnesium +14.3%
Contains more Potassium +12.9%
Contains more Zinc +28.1%
Contains more Copper +37.8%
Equal in Iron - 2.83
Equal in Manganese - 0.824
Equal in Selenium - 30.9
Oat bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 117% 25% 61% 13% 47% 25% 45% 102% 164%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Contains more Iron +10.2%
Contains more Phosphorus +12.8%
Contains less Sodium -41.5%
Contains more Calcium +12.3%
Contains more Magnesium +14.3%
Contains more Potassium +12.9%
Contains more Zinc +28.1%
Contains more Copper +37.8%
Equal in Iron - 2.83
Equal in Manganese - 0.824
Equal in Selenium - 30.9

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat bread
Oat bread
5
:
4
Rye bread
Rye bread
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +16.1%
Contains more Vitamin B3 +27%
Contains more Vitamin B5 +32%
Contains more Vitamin A +40%
Contains more Vitamin C +∞%
Contains more Folate +35.8%
Equal in Vitamin B2 - 0.335
Equal in Vitamin B6 - 0.075
Equal in Vitamin K - 1.2
Oat bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 0% 0% 127% 80% 91% 35% 17% 61% 0% 3%
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +16.1%
Contains more Vitamin B3 +27%
Contains more Vitamin B5 +32%
Contains more Vitamin A +40%
Contains more Vitamin C +∞%
Contains more Folate +35.8%
Equal in Vitamin B2 - 0.335
Equal in Vitamin B6 - 0.075
Equal in Vitamin K - 1.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat bread
Oat bread
3
:
2
Rye bread
Rye bread
Contains more Protein +22.4%
Contains more Fats +33.3%
Contains more Water +18%
Contains more Carbs +21.4%
Contains more Other +85.7%
Oat bread
10% 4% 40% 44%
Protein: 10.4 g
Fats: 4.4 g
Carbs: 39.8 g
Water: 44 g
Other: 1.4 g
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more Protein +22.4%
Contains more Fats +33.3%
Contains more Water +18%
Contains more Carbs +21.4%
Contains more Other +85.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat bread
Oat bread
2
:
1
Rye bread
Rye bread
Contains more Monounsaturated Fat +21.3%
Contains more Polyunsaturated fat +112%
Contains less Saturated Fat -10.2%
Oat bread
18% 40% 43%
Saturated Fat: 0.697 g
Monounsaturated Fat: 1.59 g
Polyunsaturated fat: 1.694 g
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Contains more Monounsaturated Fat +21.3%
Contains more Polyunsaturated fat +112%
Contains less Saturated Fat -10.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat bread Rye bread
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat bread Rye bread Opinion
Net carbs 35.3g 42.5g Rye bread
Protein 10.4g 8.5g Oat bread
Fats 4.4g 3.3g Oat bread
Carbs 39.8g 48.3g Rye bread
Calories 236kcal 259kcal Rye bread
Sugar 7.7g 3.85g Rye bread
Fiber 4.5g 5.8g Rye bread
Calcium 65mg 73mg Rye bread
Iron 3.12mg 2.83mg Oat bread
Magnesium 35mg 40mg Rye bread
Phosphorus 141mg 125mg Oat bread
Potassium 147mg 166mg Rye bread
Sodium 353mg 603mg Oat bread
Zinc 0.89mg 1.14mg Rye bread
Copper 0.135mg 0.186mg Rye bread
Manganese 0.779mg 0.824mg Rye bread
Selenium 30µg 30.9µg Rye bread
Vitamin A 5IU 7IU Rye bread
Vitamin A RAE 2µg 0µg Oat bread
Vitamin E 0.44mg 0.33mg Oat bread
Vitamin C 0mg 0.4mg Rye bread
Vitamin B1 0.504mg 0.434mg Oat bread
Vitamin B2 0.346mg 0.335mg Oat bread
Vitamin B3 4.831mg 3.805mg Oat bread
Vitamin B5 0.581mg 0.44mg Oat bread
Vitamin B6 0.073mg 0.075mg Rye bread
Folate 81µg 110µg Rye bread
Vitamin K 1.2µg 1.2µg
Tryptophan 0.131mg 0.096mg Oat bread
Threonine 0.299mg 0.255mg Oat bread
Isoleucine 0.399mg 0.319mg Oat bread
Leucine 0.733mg 0.579mg Oat bread
Lysine 0.297mg 0.233mg Oat bread
Methionine 0.179mg 0.139mg Oat bread
Phenylalanine 0.518mg 0.411mg Oat bread
Valine 0.461mg 0.379mg Oat bread
Histidine 0.225mg 0.182mg Oat bread
Saturated Fat 0.697g 0.626g Rye bread
Monounsaturated Fat 1.59g 1.311g Oat bread
Polyunsaturated fat 1.694g 0.799g Oat bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat bread Rye bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Oat bread
33%
Rye bread
Minerals Daily Need Coverage Score
62%
Oat bread
67%
Rye bread

Comparison summary

Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 3.85g)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 0.071g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food contains less Sodium?
Oat bread
Oat bread contains less Sodium (difference - 250mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oat bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172676/nutrients
  2. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.