Oat vs. Rye — In-Depth Nutrition Comparison

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Significant differences between Oat and Rye

Oat has more Manganese, Vitamin B1, Copper, Phosphorus, Iron, Magnesium, and Zinc, however, Rye is richer in Vitamin B3, Fiber, and Vitamin B6.
Oat covers your daily Manganese needs 102% more than Rye.
Rye has 2 times less Vitamin B1 than Oat. Oat has 0.763mg of Vitamin B1, while Rye has 0.316mg.

Specific food types used in this comparison are Oats and Rye grain.

Infographic

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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

Rye

Contains more Calcium +125%

Contains more Iron +79.5%

Contains more Magnesium +60.9%

Contains more Phosphorus +57.5%

Contains more Zinc +49.8%

Contains more Copper +70.6%

Contains more Manganese +90.8%

Contains more Potassium +18.9%

Equal in Sodium - 2

Oat

Rye

Contains more Calcium +125%

Contains more Iron +79.5%

Contains more Magnesium +60.9%

Contains more Phosphorus +57.5%

Contains more Zinc +49.8%

Contains more Copper +70.6%

Contains more Manganese +90.8%

Contains more Potassium +18.9%

Equal in Sodium - 2

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

Rye

Contains more Vitamin B1 +141.5%

Contains more Folate +47.4%

Contains more Vitamin A +∞%

Contains more Vitamin B2 +80.6%

Contains more Vitamin B3 +344.3%

Contains more Vitamin B6 +147.1%

Equal in Vitamin B5 - 1.456

Oat

Rye

Contains more Vitamin B1 +141.5%

Contains more Folate +47.4%

Contains more Vitamin A +∞%

Contains more Vitamin B2 +80.6%

Contains more Vitamin B3 +344.3%

Contains more Vitamin B6 +147.1%

Equal in Vitamin B5 - 1.456

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Oat

Rye

Contains more Protein +63.3%

Contains more Fats +323.3%

Contains more Carbs +14.5%

Contains more Water +29%

Equal in Other - 1.57

Oat

Protein: 16.89 g

Fats: 6.9 g

Carbs: 66.27 g

Water: 8.22 g

Other: 1.72 g

Rye

Protein: 10.34 g

Fats: 1.63 g

Carbs: 75.86 g

Water: 10.6 g

Other: 1.57 g

Contains more Protein +63.3%

Contains more Fats +323.3%

Contains more Carbs +14.5%

Contains more Water +29%

Equal in Other - 1.57

Fat Type Comparison

Fat type breakdown side-by-side comparison

Oat

Rye

Contains more Monounsaturated Fat +947.1%

Contains more Polyunsaturated fat +230.5%

Contains less Saturated Fat -83.8%

Oat

Saturated Fat: 1.217 g

Monounsaturated Fat: 2.178 g

Polyunsaturated fat: 2.535 g

Rye

Saturated Fat: 0.197 g

Monounsaturated Fat: 0.208 g

Polyunsaturated fat: 0.767 g

Contains more Monounsaturated Fat +947.1%

Contains more Polyunsaturated fat +230.5%

Contains less Saturated Fat -83.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Saturated Fat
Lower in Glycemic Index
Lower in price
Rich in vitamins
Lower in Sugar
Rich in minerals
Lower in Sodium	Equal
Lower in Cholesterol	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	55.67g	60.76g
Protein	16.89g	10.34g
Fats	6.9g	1.63g
Carbs	66.27g	75.86g
Calories	389kcal	338kcal
Fructose		0.11g
Sugar		0.98g
Fiber	10.6g	15.1g
Calcium	54mg	24mg
Iron	4.72mg	2.63mg
Magnesium	177mg	110mg
Phosphorus	523mg	332mg
Potassium	429mg	510mg
Sodium	2mg	2mg
Zinc	3.97mg	2.65mg
Copper	0.626mg	0.367mg
Manganese	4.916mg	2.577mg
Selenium		13.9µg
Vitamin A	0IU	11IU
Vitamin A RAE	0µg	1µg
Vitamin E		0.85mg
Vitamin B1	0.763mg	0.316mg
Vitamin B2	0.139mg	0.251mg
Vitamin B3	0.961mg	4.27mg
Vitamin B5	1.349mg	1.456mg
Vitamin B6	0.119mg	0.294mg
Folate	56µg	38µg
Vitamin K		5.9µg
Tryptophan	0.234mg	0.108mg
Threonine	0.575mg	0.289mg
Isoleucine	0.694mg	0.208mg
Leucine	1.284mg	0.563mg
Lysine	0.701mg	0.286mg
Methionine	0.312mg	0.153mg
Phenylalanine	0.895mg	0.435mg
Valine	0.937mg	0.317mg
Histidine	0.405mg	0.189mg
Saturated Fat	1.217g	0.197g
Monounsaturated Fat	2.178g	0.208g
Polyunsaturated fat	2.535g	0.767g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

33%

36%

Minerals Daily Need Coverage Score

154%

98%

Comparison summary

Which food is lower in Saturated Fat?

Rye is lower in Saturated Fat (difference - 1.02g)

Which food is lower in glycemic index?

Rye is lower in glycemic index (difference - 25)

Which food is cheaper?

Rye is cheaper (difference - $0.2)

Which food is richer in vitamins?

Rye is relatively richer in vitamins

Which food is lower in Sugar?

Oat is lower in Sugar (difference - 0.98g)

Which food is richer in minerals?

Oat is relatively richer in minerals

Which food contains less Sodium?

The foods are relatively equal in Sodium (2 mg)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)