Oats vs. Rye bread — In-Depth Nutrition Comparison
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How are oats and rye bread different?
- Oats are higher than rye bread in manganese, phosphorus, copper, magnesium, vitamin B1, zinc, iron, fiber, and vitamin B5.
- Oats cover your daily need for manganese, 178% more than rye bread.
- Oats contain 4 times more magnesium than rye bread. Oats contain 177mg of magnesium, while rye bread contains 40mg.
- Oats are lower in sodium.
Oats and Bread, rye types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +342.5% |
| Contains more PotassiumPotassium | +158.4% |
| Contains more IronIron | +66.8% |
| Contains more CopperCopper | +236.6% |
| Contains more ZincZinc | +248.2% |
| Contains more PhosphorusPhosphorus | +318.4% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +496.6% |
| Contains more CalciumCalcium | +35.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +75.8% |
| Contains more Vitamin B5Vitamin B5 | +206.6% |
| Contains more Vitamin B6Vitamin B6 | +58.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +141% |
| Contains more Vitamin B3Vitamin B3 | +295.9% |
| Contains more FolateFolate | +96.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.824mg | 178% |
| Phosphorus | 523mg | 125mg | 57% |
| Selenium | 30.9µg | 56% | |
| Copper | 0.626mg | 0.186mg | 49% |
| Magnesium | 177mg | 40mg | 33% |
| Vitamin B1 | 0.763mg | 0.434mg | 27% |
| Zinc | 3.97mg | 1.14mg | 26% |
| Sodium | 2mg | 603mg | 26% |
| Iron | 4.72mg | 2.83mg | 24% |
| Fiber | 10.6g | 5.8g | 19% |
| Vitamin B3 | 0.961mg | 3.805mg | 18% |
| Vitamin B5 | 1.349mg | 0.44mg | 18% |
| Protein | 16.89g | 8.5g | 17% |
| Vitamin B2 | 0.139mg | 0.335mg | 15% |
| Folate | 56µg | 110µg | 14% |
| Polyunsaturated fat | 2.535g | 0.799g | 12% |
| Potassium | 429mg | 166mg | 8% |
| Calories | 389kcal | 259kcal | 7% |
| Fats | 6.9g | 3.3g | 6% |
| Carbs | 66.27g | 48.3g | 6% |
| Vitamin B6 | 0.119mg | 0.075mg | 3% |
| Choline | 14.6mg | 3% | |
| Saturated fat | 1.217g | 0.626g | 3% |
| Calcium | 54mg | 73mg | 2% |
| Vitamin E | 0.33mg | 2% | |
| Monounsaturated fat | 2.178g | 1.311g | 2% |
| Vitamin K | 1.2µg | 1% | |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 55.67g | 42.5g | N/A |
| Sugar | 3.85g | N/A | |
| Tryptophan | 0.234mg | 0.096mg | 0% |
| Threonine | 0.575mg | 0.255mg | 0% |
| Isoleucine | 0.694mg | 0.319mg | 0% |
| Leucine | 1.284mg | 0.579mg | 0% |
| Lysine | 0.701mg | 0.233mg | 0% |
| Methionine | 0.312mg | 0.139mg | 0% |
| Phenylalanine | 0.895mg | 0.411mg | 0% |
| Valine | 0.937mg | 0.379mg | 0% |
| Histidine | 0.405mg | 0.182mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +98.7% |
| Contains more FatsFats | +109.1% |
| Contains more CarbsCarbs | +37.2% |
| Contains more WaterWater | +353.8% |
| Contains more OtherOther | +51.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +66.1% |
| Contains more Poly. FatPolyunsaturated fat | +217.3% |
| Contains less Sat. FatSaturated fat | -48.6% |
