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Rye vs Oatmeal - In-Depth Nutrition Comparison

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

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.