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Rye vs Oat - In-Depth Nutrition Comparison

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Significant differences between Rye and Oat

  • Rye has more Vitamin B3, Fiber, and Vitamin B6, however Oat is richer in Manganese, Vitamin B1, Copper, Phosphorus, Iron, Magnesium, and Zinc.
  • Oat covers your daily Manganese needs 102% more than Rye.
  • Oat has 4 times less Vitamin B3 than Rye. Rye has 4.27mg of Vitamin B3, while Oat has 0.961mg.

Specific food types used in this comparison are Rye grain and Oats.

Infographic

Rye vs Oat 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
1
:
6
Oat
Contains more Potassium +18.9%
Contains more Iron +79.5%
Contains more Calcium +125%
Contains more Magnesium +60.9%
Contains more Copper +70.6%
Contains more Zinc +49.8%
Contains more Phosphorus +57.5%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Potassium +18.9%
Contains more Iron +79.5%
Contains more Calcium +125%
Contains more Magnesium +60.9%
Contains more Copper +70.6%
Contains more Zinc +49.8%
Contains more Phosphorus +57.5%
Equal in Sodium - 2

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
:
2
Oat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +80.6%
Contains more Vitamin B3 +344.3%
Contains more Vitamin B6 +147.1%
Contains more Vitamin B1 +141.5%
Contains more Folate +47.4%
Equal in Vitamin B5 - 1.349
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% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +80.6%
Contains more Vitamin B3 +344.3%
Contains more Vitamin B6 +147.1%
Contains more Vitamin B1 +141.5%
Contains more Folate +47.4%
Equal in Vitamin B5 - 1.349

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
33
Oat
Mineral Summary Score
71
Rye
112
Oat

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
101%
Oat
Carbohydrates
76%
Rye
66%
Oat
Fats
8%
Rye
32%
Oat

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 Oat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Oat
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 is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.02g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 25)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.2)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.98g)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

All nutrients comparison - raw data values

Nutrient Rye Oat Opinion
Calories 338 389 Oat
Protein 10.34 16.89 Oat
Fats 1.63 6.9 Oat
Vitamin C 0 0
Carbs 75.86 66.27 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 4.72 Oat
Calcium 24 54 Oat
Potassium 510 429 Rye
Magnesium 110 177 Oat
Sugar 0.98 Oat
Fiber 15.1 10.6 Rye
Copper 0.367 0.626 Oat
Zinc 2.65 3.97 Oat
Starch
Phosphorus 332 523 Oat
Sodium 2 2
Vitamin A 11 0 Rye
Vitamin E 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.763 Oat
Vitamin B2 0.251 0.139 Rye
Vitamin B3 4.27 0.961 Rye
Vitamin B5 1.456 1.349 Rye
Vitamin B6 0.294 0.119 Rye
Vitamin B12 0 0
Vitamin K 5.9 Rye
Folate 38 56 Oat
Trans Fat 0 Oat
Saturated Fat 0.197 1.217 Rye
Monounsaturated Fat 0.208 2.178 Oat
Polyunsaturated fat 0.767 2.535 Oat
Tryptophan 0.108 0.234 Oat
Threonine 0.289 0.575 Oat
Isoleucine 0.208 0.694 Oat
Leucine 0.563 1.284 Oat
Lysine 0.286 0.701 Oat
Methionine 0.153 0.312 Oat
Phenylalanine 0.435 0.895 Oat
Valine 0.317 0.937 Oat
Histidine 0.189 0.405 Oat
Fructose 0.11 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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.