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.
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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 | +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% |
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 | +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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin B6 | 0.119mg | 0.294mg | 13% |
| Protein | 16.89g | 10.34g | 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% |
| Choline | 30.4mg | 6% | |
| Vitamin E | 0.85mg | 6% | |
| Folate | 56µg | 38µg | 5% |
| Vitamin K | 5.9µg | 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% |
| Vitamin B5 | 1.349mg | 1.456mg | 2% |
| Potassium | 429mg | 510mg | 2% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +947.1% |
| Contains more Poly. FatPolyunsaturated fat | +230.5% |
| Contains less Sat. FatSaturated fat | -83.8% |
