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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.

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Oat 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
Oat
6
:
1
Rye
Contains more Iron +79.5%
Contains more Calcium +125%
Contains more Magnesium +60.9%
Contains more Copper +70.6%
Contains more Zinc +49.8%
Contains more Phosphorus +57.5%
Contains more Potassium +18.9%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +79.5%
Contains more Calcium +125%
Contains more Magnesium +60.9%
Contains more Copper +70.6%
Contains more Zinc +49.8%
Contains more Phosphorus +57.5%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
2
:
7
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
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

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
33
Oat
36
Rye
Mineral Summary Score
112
Oat
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
101%
Oat
62%
Rye
Carbohydrates
66%
Oat
76%
Rye
Fats
32%
Oat
8%
Rye

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.
Oat Rye
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.02g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 25)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.2)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.98g)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

All nutrients comparison - raw data values

Nutrient Oat Rye Opinion
Calories 389 338 Oat
Protein 16.89 10.34 Oat
Fats 6.9 1.63 Oat
Vitamin C 0 0
Carbs 66.27 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 2.63 Oat
Calcium 54 24 Oat
Potassium 429 510 Rye
Magnesium 177 110 Oat
Sugar 0.98 Oat
Fiber 10.6 15.1 Rye
Copper 0.626 0.367 Oat
Zinc 3.97 2.65 Oat
Starch
Phosphorus 523 332 Oat
Sodium 2 2
Vitamin A 0 11 Rye
Vitamin E 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.763 0.316 Oat
Vitamin B2 0.139 0.251 Rye
Vitamin B3 0.961 4.27 Rye
Vitamin B5 1.349 1.456 Rye
Vitamin B6 0.119 0.294 Rye
Vitamin B12 0 0
Vitamin K 5.9 Rye
Folate 56 38 Oat
Trans Fat 0 Oat
Saturated Fat 1.217 0.197 Rye
Monounsaturated Fat 2.178 0.208 Oat
Polyunsaturated fat 2.535 0.767 Oat
Tryptophan 0.234 0.108 Oat
Threonine 0.575 0.289 Oat
Isoleucine 0.694 0.208 Oat
Leucine 1.284 0.563 Oat
Lysine 0.701 0.286 Oat
Methionine 0.312 0.153 Oat
Phenylalanine 0.895 0.435 Oat
Valine 0.937 0.317 Oat
Histidine 0.405 0.189 Oat
Fructose 0.11 Rye

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. Oat - 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.