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  6. Rye bread vs. Oat bread

Rye bread vs. Oat bread — In-Depth Nutrition Comparison

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What are the differences between Rye bread and Oat bread?

  • Rye bread is higher in Folate, Copper, and Fiber, yet Oat bread is higher in Vitamin B3, Vitamin B1, and Polyunsaturated fat.
  • Rye bread's daily need coverage for Sodium is 11% more.
  • The amount of Sodium in Oat bread is lower.

We used Bread, rye and Bread, oat bran types in this article.

Infographic

Rye bread vs Oat bread infographic
Infographic link

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.
Rye bread
Rye bread
7
:
3
Oat bread
Oat bread
Contains more Calcium +12.3%
Contains more Magnesium +14.3%
Contains more Potassium +12.9%
Contains more Zinc +28.1%
Contains more Copper +37.8%
Contains more Iron +10.2%
Contains more Phosphorus +12.8%
Contains less Sodium -41.5%
Equal in Manganese - 0.779
Equal in Selenium - 30
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Oat bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 117% 25% 61% 13% 47% 25% 45% 102% 164%
Contains more Calcium +12.3%
Contains more Magnesium +14.3%
Contains more Potassium +12.9%
Contains more Zinc +28.1%
Contains more Copper +37.8%
Contains more Iron +10.2%
Contains more Phosphorus +12.8%
Contains less Sodium -41.5%
Equal in Manganese - 0.779
Equal in Selenium - 30

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.
Rye bread
Rye bread
4
:
5
Oat bread
Oat bread
Contains more Vitamin A +40%
Contains more Vitamin C +∞%
Contains more Folate +35.8%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +16.1%
Contains more Vitamin B3 +27%
Contains more Vitamin B5 +32%
Equal in Vitamin B2 - 0.346
Equal in Vitamin B6 - 0.073
Equal in Vitamin K - 1.2
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Oat bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 0% 0% 127% 80% 91% 35% 17% 61% 0% 3%
Contains more Vitamin A +40%
Contains more Vitamin C +∞%
Contains more Folate +35.8%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +16.1%
Contains more Vitamin B3 +27%
Contains more Vitamin B5 +32%
Equal in Vitamin B2 - 0.346
Equal in Vitamin B6 - 0.073
Equal in Vitamin K - 1.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
2
:
3
Oat bread
Oat bread
Contains more Carbs +21.4%
Contains more Other +85.7%
Contains more Protein +22.4%
Contains more Fats +33.3%
Contains more Water +18%
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Oat bread
10% 4% 40% 44%
Protein: 10.4 g
Fats: 4.4 g
Carbs: 39.8 g
Water: 44 g
Other: 1.4 g
Contains more Carbs +21.4%
Contains more Other +85.7%
Contains more Protein +22.4%
Contains more Fats +33.3%
Contains more Water +18%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
1
:
2
Oat bread
Oat bread
Contains less Saturated Fat -10.2%
Contains more Monounsaturated Fat +21.3%
Contains more Polyunsaturated fat +112%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Oat bread
18% 40% 43%
Saturated Fat: 0.697 g
Monounsaturated Fat: 1.59 g
Polyunsaturated fat: 1.694 g
Contains less Saturated Fat -10.2%
Contains more Monounsaturated Fat +21.3%
Contains more Polyunsaturated fat +112%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye bread Oat bread
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye bread Oat bread Opinion
Net carbs 42.5g 35.3g Rye bread
Protein 8.5g 10.4g Oat bread
Fats 3.3g 4.4g Oat bread
Carbs 48.3g 39.8g Rye bread
Calories 259kcal 236kcal Rye bread
Sugar 3.85g 7.7g Rye bread
Fiber 5.8g 4.5g Rye bread
Calcium 73mg 65mg Rye bread
Iron 2.83mg 3.12mg Oat bread
Magnesium 40mg 35mg Rye bread
Phosphorus 125mg 141mg Oat bread
Potassium 166mg 147mg Rye bread
Sodium 603mg 353mg Oat bread
Zinc 1.14mg 0.89mg Rye bread
Copper 0.186mg 0.135mg Rye bread
Manganese 0.824mg 0.779mg Rye bread
Selenium 30.9µg 30µg Rye bread
Vitamin A 7IU 5IU Rye bread
Vitamin A RAE 0µg 2µg Oat bread
Vitamin E 0.33mg 0.44mg Oat bread
Vitamin C 0.4mg 0mg Rye bread
Vitamin B1 0.434mg 0.504mg Oat bread
Vitamin B2 0.335mg 0.346mg Oat bread
Vitamin B3 3.805mg 4.831mg Oat bread
Vitamin B5 0.44mg 0.581mg Oat bread
Vitamin B6 0.075mg 0.073mg Rye bread
Folate 110µg 81µg Rye bread
Vitamin K 1.2µg 1.2µg
Tryptophan 0.096mg 0.131mg Oat bread
Threonine 0.255mg 0.299mg Oat bread
Isoleucine 0.319mg 0.399mg Oat bread
Leucine 0.579mg 0.733mg Oat bread
Lysine 0.233mg 0.297mg Oat bread
Methionine 0.139mg 0.179mg Oat bread
Phenylalanine 0.411mg 0.518mg Oat bread
Valine 0.379mg 0.461mg Oat bread
Histidine 0.182mg 0.225mg Oat bread
Saturated Fat 0.626g 0.697g Rye bread
Monounsaturated Fat 1.311g 1.59g Oat bread
Polyunsaturated fat 0.799g 1.694g Oat bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread Oat bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Rye bread
35%
Oat bread
Minerals Daily Need Coverage Score
67%
Rye bread
62%
Oat bread

Comparison summary

Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 3.85g)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 0.071g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food contains less Sodium?
Oat bread
Oat bread contains less Sodium (difference - 250mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients
  2. Oat bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172676/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.