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  6. Oats vs. Rye

Oats vs. Rye — In-Depth Nutrition Comparison

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Significant differences between oats and rye

  • Oats have more manganese, vitamin B1, copper, phosphorus, iron, magnesium, and zinc; however, rye is richer in vitamin B3, fiber, and vitamin B6.
  • Oats cover your daily manganese needs 102% more than rye.
  • Rye has 2 times less vitamin B1 than oats. Oats have 0.763mg of vitamin B1, while rye has 0.316mg.
  • Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of rye is 34.

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

Infographic

Oats 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oats
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Rye
Rye
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +60.9%
Contains more CalciumCalcium +125%
Contains more IronIron +79.5%
Contains more CopperCopper +70.6%
Contains more ZincZinc +49.8%
Contains more PhosphorusPhosphorus +57.5%
Contains more ManganeseManganese +90.8%
Contains more PotassiumPotassium +18.9%
~equal in Sodium ~2mg

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.
Oats
Oats
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Rye
Rye
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Contains more Vitamin B1Vitamin B1 +141.5%
Contains more FolateFolate +47.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +80.6%
Contains more Vitamin B3Vitamin B3 +344.3%
Contains more Vitamin B6Vitamin B6 +147.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.456mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Rye DV% diff.
Manganese 4.916mg 2.577mg 102%
Vitamin B1 0.763mg 0.316mg 37%
Copper 0.626mg 0.367mg 29%
Phosphorus 523mg 332mg 27%
Iron 4.72mg 2.63mg 26%
Selenium 13.9µg 25%
Vitamin B3 0.961mg 4.27mg 21%
Fiber 10.6g 15.1g 18%
Magnesium 177mg 110mg 16%
Protein 16.89g 10.34g 13%
Vitamin B6 0.119mg 0.294mg 13%
Zinc 3.97mg 2.65mg 12%
Polyunsaturated fat 2.535g 0.767g 12%
Vitamin B2 0.139mg 0.251mg 9%
Fats 6.9g 1.63g 8%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Folate 56µg 38µg 5%
Saturated fat 1.217g 0.197g 5%
Monounsaturated fat 2.178g 0.208g 5%
Calories 389kcal 338kcal 3%
Carbs 66.27g 75.86g 3%
Calcium 54mg 24mg 3%
Potassium 429mg 510mg 2%
Vitamin B5 1.349mg 1.456mg 2%
Protein per 100 calories 4.3g 3.1g N/A
Calories per 10 g protein 230kcal 327kcal N/A
Weight per 100 calories 26g 30g N/A
Unsaturated / Saturated Fat ratio 3.9 4.9 N/A
Net carbs 55.67g 60.76g N/A
Sugar 0.98g N/A
Sodium 2mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.234mg 0.108mg 0%
Threonine 0.575mg 0.289mg 0%
Isoleucine 0.694mg 0.208mg 0%
Leucine 1.284mg 0.563mg 0%
Lysine 0.701mg 0.286mg 0%
Methionine 0.312mg 0.153mg 0%
Phenylalanine 0.895mg 0.435mg 0%
Valine 0.937mg 0.317mg 0%
Histidine 0.405mg 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +63.3%
Contains more FatsFats +323.3%
Contains more CarbsCarbs +14.5%
Contains more WaterWater +29%
~equal in Other ~1.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +947.1%
Contains more Poly. FatPolyunsaturated fat +230.5%
Contains less Sat. FatSaturated fat -83.8%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.