Rye vs. Oatmeal — In-Depth Nutrition Comparison
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A recap on the differences between rye and oatmeal
- Rye has more manganese, fiber, phosphorus, copper, vitamin B5, magnesium, zinc, selenium, and potassium; however, oatmeal is higher in iron.
- 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.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Rye grain and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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 | +323.1% |
| Contains more PotassiumPotassium | +736.1% |
| Contains more CopperCopper | +456.1% |
| Contains more ZincZinc | +327.4% |
| Contains more PhosphorusPhosphorus | +331.2% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +361.8% |
| Contains more SeleniumSelenium | +178% |
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +1114.3% |
| Contains more Vitamin B1Vitamin B1 | +21.5% |
| Contains more Vitamin B2Vitamin B2 | +16.7% |
| Contains more Vitamin B3Vitamin B3 | +41.2% |
| Contains more Vitamin B5Vitamin B5 | +359.3% |
| Contains more Vitamin KVitamin K | +1375% |
| Contains more CholineCholine | +546.8% |
| Contains more Vitamin AVitamin A | +12900% |
| Contains more FolateFolate | +15.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.558mg | 88% |
| Fiber | 15.1g | 1.7g | 54% |
| Iron | 2.63mg | 5.96mg | 42% |
| Phosphorus | 332mg | 77mg | 36% |
| Copper | 0.367mg | 0.066mg | 33% |
| Vitamin B5 | 1.456mg | 0.317mg | 23% |
| Carbs | 75.86g | 11.67g | 21% |
| Magnesium | 110mg | 26mg | 20% |
| Zinc | 2.65mg | 0.62mg | 18% |
| Selenium | 13.9µg | 5µg | 16% |
| Protein | 10.34g | 2.37g | 16% |
| Vitamin A | 1µg | 130µg | 14% |
| Calories | 338kcal | 68kcal | 14% |
| Potassium | 510mg | 61mg | 13% |
| Vitamin B3 | 4.27mg | 3.025mg | 8% |
| Calcium | 24mg | 80mg | 6% |
| Vitamin E | 0.85mg | 0.07mg | 5% |
| Vitamin K | 5.9µg | 0.4µg | 5% |
| Choline | 30.4mg | 4.7mg | 5% |
| Vitamin B1 | 0.316mg | 0.26mg | 5% |
| Starch | 10.37g | 4% | |
| Vitamin B2 | 0.251mg | 0.215mg | 3% |
| Sodium | 2mg | 49mg | 2% |
| Folate | 38µg | 44µg | 2% |
| Polyunsaturated fat | 0.767g | 0.426g | 2% |
| Fats | 1.63g | 1.36g | 0% |
| Net carbs | 60.76g | 9.97g | N/A |
| Sugar | 0.98g | 0.46g | N/A |
| Vitamin B6 | 0.294mg | 0.29mg | 0% |
| Trans fat | 0g | 0.003g | N/A |
| Saturated fat | 0.197g | 0.226g | 0% |
| Monounsaturated fat | 0.208g | 0.391g | 0% |
| Tryptophan | 0.108mg | 0.04mg | 0% |
| Threonine | 0.289mg | 0.083mg | 0% |
| Isoleucine | 0.208mg | 0.105mg | 0% |
| Leucine | 0.563mg | 0.2mg | 0% |
| Lysine | 0.286mg | 0.135mg | 0% |
| Methionine | 0.153mg | 0.04mg | 0% |
| Phenylalanine | 0.435mg | 0.13mg | 0% |
| Valine | 0.317mg | 0.151mg | 0% |
| Histidine | 0.189mg | 0.057mg | 0% |
| Fructose | 0.11g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +336.3% |
| Contains more FatsFats | +19.9% |
| Contains more CarbsCarbs | +550% |
| Contains more OtherOther | +175.4% |
| Contains more WaterWater | +692.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -12.8% |
| Contains more Poly. FatPolyunsaturated fat | +80% |
| Contains more Mono. FatMonounsaturated fat | +88% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +144.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
