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 FolateFolate | +35.8% |
| Contains more Vitamin AVitamin A | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 603mg | 353mg | 11% |
| Folate | 110µg | 81µg | 7% |
| Vitamin B1 | 0.434mg | 0.504mg | 6% |
| Vitamin B3 | 3.805mg | 4.831mg | 6% |
| Polyunsaturated fat | 0.799g | 1.694g | 6% |
| Copper | 0.186mg | 0.135mg | 6% |
| Fiber | 5.8g | 4.5g | 5% |
| Protein | 8.5g | 10.4g | 4% |
| Iron | 2.83mg | 3.12mg | 4% |
| Vitamin B5 | 0.44mg | 0.581mg | 3% |
| Carbs | 48.3g | 39.8g | 3% |
| Selenium | 30.9µg | 30µg | 2% |
| Zinc | 1.14mg | 0.89mg | 2% |
| Phosphorus | 125mg | 141mg | 2% |
| Fats | 3.3g | 4.4g | 2% |
| Manganese | 0.824mg | 0.779mg | 2% |
| Choline | 14.6mg | 18.7mg | 1% |
| Monounsaturated fat | 1.311g | 1.59g | 1% |
| Vitamin B2 | 0.335mg | 0.346mg | 1% |
| Calories | 259kcal | 236kcal | 1% |
| Vitamin E | 0.33mg | 0.44mg | 1% |
| Calcium | 73mg | 65mg | 1% |
| Magnesium | 40mg | 35mg | 1% |
| Potassium | 166mg | 147mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 42.5g | 35.3g | N/A |
| Sugar | 3.85g | 7.7g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin B6 | 0.075mg | 0.073mg | 0% |
| Vitamin K | 1.2µg | 1.2µg | 0% |
| Saturated fat | 0.626g | 0.697g | 0% |
| Tryptophan | 0.096mg | 0.131mg | 0% |
| Threonine | 0.255mg | 0.299mg | 0% |
| Isoleucine | 0.319mg | 0.399mg | 0% |
| Leucine | 0.579mg | 0.733mg | 0% |
| Lysine | 0.233mg | 0.297mg | 0% |
| Methionine | 0.139mg | 0.179mg | 0% |
| Phenylalanine | 0.411mg | 0.518mg | 0% |
| Valine | 0.379mg | 0.461mg | 0% |
| Histidine | 0.182mg | 0.225mg | 0% |
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% |
