Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Rye vs Oatmeal - In-Depth Nutrition Comparison

Compare

A recap on differences between Rye and Oatmeal

  • Rye has more Manganese, Fiber, Phosphorus, Copper, Vitamin B5, Magnesium, Zinc, and Selenium, however Oatmeal is higher in Iron, and Vitamin A RAE.
  • Rye covers your daily Manganese needs 88% more than Oatmeal.
  • Oatmeal contains 9 times less Fiber than Rye. Rye contains 15.1g of Fiber, while Oatmeal contains 1.7g.

Food varieties used in this article are Rye grain and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Rye vs Oatmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
6
:
Contains more Magnesium +323.1%
Contains more Phosphorus +331.2%
Contains more Potassium +736.1%
Contains less Sodium -95.9%
Contains more Zinc +327.4%
Contains more Copper +456.1%
Contains more Calcium +233.3%
Contains more Iron +126.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +323.1%
Contains more Phosphorus +331.2%
Contains more Potassium +736.1%
Contains less Sodium -95.9%
Contains more Zinc +327.4%
Contains more Copper +456.1%
Contains more Calcium +233.3%
Contains more Iron +126.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
7
:
Contains more Vitamin E +1114.3%
Contains more Vitamin B1 +21.5%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +41.2%
Contains more Vitamin B5 +359.3%
Contains more Vitamin K +1375%
Contains more Vitamin A +3836.4%
Contains more Folate +15.8%
Equal in Vitamin B6 - 0.29
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +1114.3%
Contains more Vitamin B1 +21.5%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +41.2%
Contains more Vitamin B5 +359.3%
Contains more Vitamin K +1375%
Contains more Vitamin A +3836.4%
Contains more Folate +15.8%
Equal in Vitamin B6 - 0.29

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Oatmeal
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rye Oatmeal Opinion
Net carbs 60.76g 9.97g Rye
Protein 10.34g 2.37g Rye
Fats 1.63g 1.36g Rye
Carbs 75.86g 11.67g Rye
Calories 338kcal 68kcal Rye
Starch g 10.37g Oatmeal
Fructose 0.11g 0g Rye
Sugar 0.98g 0.46g Oatmeal
Fiber 15.1g 1.7g Rye
Calcium 24mg 80mg Oatmeal
Iron 2.63mg 5.96mg Oatmeal
Magnesium 110mg 26mg Rye
Phosphorus 332mg 77mg Rye
Potassium 510mg 61mg Rye
Sodium 2mg 49mg Rye
Zinc 2.65mg 0.62mg Rye
Copper 0.367mg 0.066mg Rye
Vitamin A 11IU 433IU Oatmeal
Vitamin E 0.85mg 0.07mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.316mg 0.26mg Rye
Vitamin B2 0.251mg 0.215mg Rye
Vitamin B3 4.27mg 3.025mg Rye
Vitamin B5 1.456mg 0.317mg Rye
Vitamin B6 0.294mg 0.29mg Rye
Folate 38µg 44µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 0.4µg Rye
Tryptophan 0.108mg 0.04mg Rye
Threonine 0.289mg 0.083mg Rye
Isoleucine 0.208mg 0.105mg Rye
Leucine 0.563mg 0.2mg Rye
Lysine 0.286mg 0.135mg Rye
Methionine 0.153mg 0.04mg Rye
Phenylalanine 0.435mg 0.13mg Rye
Valine 0.317mg 0.151mg Rye
Histidine 0.189mg 0.057mg Rye
Cholesterol 0mg 0mg
Trans Fat 0g 0.003g Rye
Saturated Fat 0.197g 0.226g Rye
Monounsaturated Fat 0.208g 0.391g Oatmeal
Polyunsaturated fat 0.767g 0.426g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Rye
27
Oatmeal
Mineral Summary Score
71
Rye
44
Oatmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Rye
14%
Oatmeal
Carbohydrates
76%
Rye
12%
Oatmeal
Fats
8%
Rye
6%
Oatmeal

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.52g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.