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.
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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 | +14.3% |
| Contains more CalciumCalcium | +12.3% |
| Contains more PotassiumPotassium | +12.9% |
| Contains more CopperCopper | +37.8% |
| Contains more ZincZinc | +28.1% |
| Contains more IronIron | +10.2% |
| Contains more PhosphorusPhosphorus | +12.8% |
| Contains less SodiumSodium | -41.5% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +40% |
| Contains more FolateFolate | +35.8% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +16.1% |
| Contains more Vitamin B3Vitamin B3 | +27% |
| Contains more Vitamin B5Vitamin B5 | +32% |
| Contains more CholineCholine | +28.1% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +21.4% |
| Contains more OtherOther | +85.7% |
| Contains more ProteinProtein | +22.4% |
| Contains more FatsFats | +33.3% |
| Contains more WaterWater | +18% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -10.2% |
| Contains more Mono. FatMonounsaturated Fat | +21.3% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 259kcal | 236kcal |
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| Protein | 8.5g | 10.4g |
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| Fats | 3.3g | 4.4g |
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| Vitamin C | 0.4mg | 0mg |
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| Net carbs | 42.5g | 35.3g |
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| Carbs | 48.3g | 39.8g |
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| Magnesium | 40mg | 35mg |
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| Calcium | 73mg | 65mg |
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| Potassium | 166mg | 147mg |
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| Iron | 2.83mg | 3.12mg |
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| Sugar | 3.85g | 7.7g |
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| Fiber | 5.8g | 4.5g |
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| Copper | 0.186mg | 0.135mg |
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| Zinc | 1.14mg | 0.89mg |
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| Phosphorus | 125mg | 141mg |
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| Sodium | 603mg | 353mg |
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| Vitamin A | 7IU | 5IU |
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| Vitamin A | 0µg | 2µg |
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| Vitamin E | 0.33mg | 0.44mg |
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| Manganese | 0.824mg | 0.779mg |
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| Selenium | 30.9µg | 30µg |
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| Vitamin B1 | 0.434mg | 0.504mg |
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| Vitamin B2 | 0.335mg | 0.346mg |
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| Vitamin B3 | 3.805mg | 4.831mg |
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| Vitamin B5 | 0.44mg | 0.581mg |
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| Vitamin B6 | 0.075mg | 0.073mg |
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| Vitamin K | 1.2µg | 1.2µg | |
| Folate | 110µg | 81µg |
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| Choline | 14.6mg | 18.7mg |
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| Saturated Fat | 0.626g | 0.697g |
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| Monounsaturated Fat | 1.311g | 1.59g |
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| Polyunsaturated fat | 0.799g | 1.694g |
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| Tryptophan | 0.096mg | 0.131mg |
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| Threonine | 0.255mg | 0.299mg |
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| Isoleucine | 0.319mg | 0.399mg |
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| Leucine | 0.579mg | 0.733mg |
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| Lysine | 0.233mg | 0.297mg |
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| Methionine | 0.139mg | 0.179mg |
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| Phenylalanine | 0.411mg | 0.518mg |
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| Valine | 0.379mg | 0.461mg |
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| Histidine | 0.182mg | 0.225mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
33%
Minerals Daily Need Coverage Score
67%
62%
Comparison summary
Which food is lower in Sugar?
Rye bread is lower in Sugar (difference - 3.85g)
Which food is lower in Saturated Fat?
Rye bread is lower in Saturated Fat (difference - 0.071g)
Which food is lower in glycemic index?
Rye bread is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Rye bread is relatively richer in minerals
Which food contains less Sodium?
Oat bread contains less Sodium (difference - 250mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.