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  6. Rye bread vs. Oatmeal bread

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

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How are Rye bread and Oatmeal bread different?

  • Rye bread is higher in Folate, Selenium, Vitamin B2, and Fiber, however, Oatmeal bread is richer in Manganese, and Polyunsaturated fat.
  • Daily need coverage for Folate from Rye bread is 12% higher.
  • Oatmeal bread has less Sodium.

Bread, rye and Bread, oatmeal are the varieties used in this article.

Infographic

Rye bread vs Oatmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 20% 13% 101% 70% 28% 54% 58% 123% 134%
Contains more PotassiumPotassium +16.9%
Contains more ZincZinc +11.8%
Contains more SeleniumSelenium +25.6%
Contains more CopperCopper +12.4%
Contains less SodiumSodium -25.9%
Contains more ManganeseManganese +14.1%
~equal in Magnesium ~37mg
~equal in Calcium ~66mg
~equal in Iron ~2.7mg
~equal in Phosphorus ~126mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.42% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.96% 9.6% 0% 100% 55% 59% 20% 16% 3.8% 3.8% 47% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +39.6%
Contains more Vitamin B3Vitamin B3 +21.3%
Contains more Vitamin B5Vitamin B5 +29%
Contains more FolateFolate +77.4%
Contains more Vitamin AVitamin A +128.6%
Contains more Vitamin EVitamin E +45.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +25%
Contains more CholineCholine +28.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.399mg
~equal in Vitamin B6 ~0.068mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 4% 49% 37% 2%
Protein: 8.4 g
Fats: 4.4 g
Carbs: 48.5 g
Water: 36.7 g
Other: 2 g
Contains more OtherOther +30%
Contains more FatsFats +33.3%
~equal in Protein ~8.4g
~equal in Carbs ~48.5g
~equal in Water ~36.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 48% 29%
Saturated Fat: Sat. Fat 0.626 g
Monounsaturated Fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
18% 40% 43%
Saturated Fat: Sat. Fat 0.703 g
Monounsaturated Fat: Mono. Fat 1.578 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated Fat -11%
Contains more Mono. FatMonounsaturated Fat +20.4%
Contains more Poly. FatPolyunsaturated fat +113%

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 Oatmeal 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 Oatmeal bread Opinion
Calories 259kcal 269kcal Oatmeal bread
Protein 8.5g 8.4g Rye bread
Fats 3.3g 4.4g Oatmeal bread
Vitamin C 0.4mg 0mg Rye bread
Net carbs 42.5g 44.5g Oatmeal bread
Carbs 48.3g 48.5g Oatmeal bread
Magnesium 40mg 37mg Rye bread
Calcium 73mg 66mg Rye bread
Potassium 166mg 142mg Rye bread
Iron 2.83mg 2.7mg Rye bread
Sugar 3.85g 8.14g Rye bread
Fiber 5.8g 4g Rye bread
Copper 0.186mg 0.209mg Oatmeal bread
Zinc 1.14mg 1.02mg Rye bread
Phosphorus 125mg 126mg Oatmeal bread
Sodium 603mg 447mg Oatmeal bread
Vitamin A 7IU 16IU Oatmeal bread
Vitamin A 0µg 5µg Oatmeal bread
Vitamin E 0.33mg 0.48mg Oatmeal bread
Manganese 0.824mg 0.94mg Oatmeal bread
Selenium 30.9µg 24.6µg Rye bread
Vitamin B1 0.434mg 0.399mg Rye bread
Vitamin B2 0.335mg 0.24mg Rye bread
Vitamin B3 3.805mg 3.136mg Rye bread
Vitamin B5 0.44mg 0.341mg Rye bread
Vitamin B6 0.075mg 0.068mg Rye bread
Vitamin B12 0µg 0.03µg Oatmeal bread
Vitamin K 1.2µg 1.5µg Oatmeal bread
Folate 110µg 62µg Rye bread
Choline 14.6mg 18.7mg Oatmeal bread
Saturated Fat 0.626g 0.703g Rye bread
Monounsaturated Fat 1.311g 1.578g Oatmeal bread
Polyunsaturated fat 0.799g 1.702g Oatmeal bread
Tryptophan 0.096mg 0.116mg Oatmeal bread
Threonine 0.255mg 0.247mg Rye bread
Isoleucine 0.319mg 0.325mg Oatmeal bread
Leucine 0.579mg 0.608mg Oatmeal bread
Lysine 0.233mg 0.27mg Oatmeal bread
Methionine 0.139mg 0.152mg Oatmeal bread
Phenylalanine 0.411mg 0.414mg Oatmeal bread
Valine 0.379mg 0.393mg Oatmeal bread
Histidine 0.182mg 0.186mg Oatmeal bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread Oatmeal bread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Rye bread
25%
Oatmeal bread
Minerals Daily Need Coverage Score
67%
Rye bread
63%
Oatmeal bread

Comparison summary

Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 4.29g)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food contains less Sodium?
Oatmeal bread
Oatmeal bread contains less Sodium (difference - 156mg)
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. Oatmeal bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172678/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.