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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.

Infographic

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 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 Potassium +18.9%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
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 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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 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

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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oat Rye Opinion
Net carbs 55.67g 60.76g Rye
Protein 16.89g 10.34g Oat
Fats 6.9g 1.63g Oat
Carbs 66.27g 75.86g Rye
Calories 389kcal 338kcal Oat
Starch g g
Fructose g 0.11g Rye
Sugar g 0.98g Oat
Fiber 10.6g 15.1g Rye
Calcium 54mg 24mg Oat
Iron 4.72mg 2.63mg Oat
Magnesium 177mg 110mg Oat
Phosphorus 523mg 332mg Oat
Potassium 429mg 510mg Rye
Sodium 2mg 2mg
Zinc 3.97mg 2.65mg Oat
Copper 0.626mg 0.367mg Oat
Vitamin A 0IU 11IU Rye
Vitamin E mg 0.85mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 0.316mg Oat
Vitamin B2 0.139mg 0.251mg Rye
Vitamin B3 0.961mg 4.27mg Rye
Vitamin B5 1.349mg 1.456mg Rye
Vitamin B6 0.119mg 0.294mg Rye
Folate 56µg 38µg Oat
Vitamin B12 0µg 0µg
Vitamin K µg 5.9µg Rye
Tryptophan 0.234mg 0.108mg Oat
Threonine 0.575mg 0.289mg Oat
Isoleucine 0.694mg 0.208mg Oat
Leucine 1.284mg 0.563mg Oat
Lysine 0.701mg 0.286mg Oat
Methionine 0.312mg 0.153mg Oat
Phenylalanine 0.895mg 0.435mg Oat
Valine 0.937mg 0.317mg Oat
Histidine 0.405mg 0.189mg Oat
Cholesterol 0mg 0mg
Trans Fat g 0g Oat
Saturated Fat 1.217g 0.197g Rye
Monounsaturated Fat 2.178g 0.208g Oat
Polyunsaturated fat 2.535g 0.767g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
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

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 Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.