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Oatmeal vs Rye - In-Depth Nutrition Comparison

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A recap on differences between Oatmeal and Rye

  • Oatmeal has more Iron, and Vitamin A RAE, however Rye is higher in Manganese, Fiber, Phosphorus, Copper, Vitamin B5, Magnesium, Zinc, and Selenium.
  • Rye covers your daily Manganese needs 88% more than Oatmeal.
  • Rye contains 130 times less Vitamin A RAE than Oatmeal. Oatmeal contains 130µg of Vitamin A RAE, while Rye contains 1µg.

Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Rye grain.

Infographic

Oatmeal vs Rye 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Rye
Contains more Calcium +233.3%
Contains more Iron +126.6%
Contains more Magnesium +323.1%
Contains more Phosphorus +331.2%
Contains more Potassium +736.1%
Contains less Sodium -95.9%
Contains more Zinc +327.4%
Contains more Copper +456.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Calcium +233.3%
Contains more Iron +126.6%
Contains more Magnesium +323.1%
Contains more Phosphorus +331.2%
Contains more Potassium +736.1%
Contains less Sodium -95.9%
Contains more Zinc +327.4%
Contains more Copper +456.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Rye
Contains more Vitamin A +3836.4%
Contains more Folate +15.8%
Contains more Vitamin E +1114.3%
Contains more Vitamin B1 +21.5%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +41.2%
Contains more Vitamin B5 +359.3%
Contains more Vitamin K +1375%
Equal in Vitamin B6 - 0.294
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +3836.4%
Contains more Folate +15.8%
Contains more Vitamin E +1114.3%
Contains more Vitamin B1 +21.5%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +41.2%
Contains more Vitamin B5 +359.3%
Contains more Vitamin K +1375%
Equal in Vitamin B6 - 0.294

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oatmeal Rye
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Rye Opinion
Net carbs 9.97g 60.76g Rye
Protein 2.37g 10.34g Rye
Fats 1.36g 1.63g Rye
Carbs 11.67g 75.86g Rye
Calories 68kcal 338kcal Rye
Starch 10.37g g Oatmeal
Fructose 0g 0.11g Rye
Sugar 0.46g 0.98g Oatmeal
Fiber 1.7g 15.1g Rye
Calcium 80mg 24mg Oatmeal
Iron 5.96mg 2.63mg Oatmeal
Magnesium 26mg 110mg Rye
Phosphorus 77mg 332mg Rye
Potassium 61mg 510mg Rye
Sodium 49mg 2mg Rye
Zinc 0.62mg 2.65mg Rye
Copper 0.066mg 0.367mg Rye
Vitamin A 433IU 11IU Oatmeal
Vitamin E 0.07mg 0.85mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.26mg 0.316mg Rye
Vitamin B2 0.215mg 0.251mg Rye
Vitamin B3 3.025mg 4.27mg Rye
Vitamin B5 0.317mg 1.456mg Rye
Vitamin B6 0.29mg 0.294mg Rye
Folate 44µg 38µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 5.9µg Rye
Tryptophan 0.04mg 0.108mg Rye
Threonine 0.083mg 0.289mg Rye
Isoleucine 0.105mg 0.208mg Rye
Leucine 0.2mg 0.563mg Rye
Lysine 0.135mg 0.286mg Rye
Methionine 0.04mg 0.153mg Rye
Phenylalanine 0.13mg 0.435mg Rye
Valine 0.151mg 0.317mg Rye
Histidine 0.057mg 0.189mg Rye
Cholesterol 0mg 0mg
Trans Fat 0.003g 0g Rye
Saturated Fat 0.226g 0.197g Rye
Monounsaturated Fat 0.391g 0.208g Oatmeal
Polyunsaturated fat 0.426g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Oatmeal
36
Rye
Mineral Summary Score
44
Oatmeal
71
Rye

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
14%
Oatmeal
62%
Rye
Carbohydrates
12%
Oatmeal
76%
Rye
Fats
6%
Oatmeal
8%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.52g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.