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  6. Rye vs. Oats

Rye vs. Oats — In-Depth Nutrition Comparison

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Significant differences between rye and oats

  • Rye has more vitamin B3, fiber, and vitamin B6; however, oats are richer in manganese, vitamin B1, copper, phosphorus, iron, magnesium, and zinc.
  • Oats cover your daily manganese needs 102% more than rye.
  • Oats have 4 times less vitamin B3 than rye. Rye has 4.27mg of vitamin B3, while oats have 0.961mg.
  • Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of rye is 34.

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

Infographic

Rye vs Oats 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Oats
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more PotassiumPotassium +18.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +60.9%
Contains more CalciumCalcium +125%
Contains more IronIron +79.5%
Contains more CopperCopper +70.6%
Contains more ZincZinc +49.8%
Contains more PhosphorusPhosphorus +57.5%
Contains more ManganeseManganese +90.8%
~equal in Sodium ~2mg

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.
Rye
Rye
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Oats
Oats
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +80.6%
Contains more Vitamin B3Vitamin B3 +344.3%
Contains more Vitamin B6Vitamin B6 +147.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +141.5%
Contains more FolateFolate +47.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.349mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Oats DV% diff.
Manganese 2.577mg 4.916mg 102%
Vitamin B1 0.316mg 0.763mg 37%
Copper 0.367mg 0.626mg 29%
Phosphorus 332mg 523mg 27%
Iron 2.63mg 4.72mg 26%
Selenium 13.9µg 25%
Vitamin B3 4.27mg 0.961mg 21%
Fiber 15.1g 10.6g 18%
Magnesium 110mg 177mg 16%
Protein 10.34g 16.89g 13%
Vitamin B6 0.294mg 0.119mg 13%
Zinc 2.65mg 3.97mg 12%
Polyunsaturated fat 0.767g 2.535g 12%
Vitamin B2 0.251mg 0.139mg 9%
Fats 1.63g 6.9g 8%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Folate 38µg 56µg 5%
Saturated fat 0.197g 1.217g 5%
Monounsaturated fat 0.208g 2.178g 5%
Calories 338kcal 389kcal 3%
Carbs 75.86g 66.27g 3%
Calcium 24mg 54mg 3%
Potassium 510mg 429mg 2%
Vitamin B5 1.456mg 1.349mg 2%
Protein per 100 calories 3.1g 4.3g N/A
Calories per 10 g protein 327kcal 230kcal N/A
Weight per 100 calories 30g 26g N/A
Unsaturated / Saturated Fat ratio 4.9 3.9 N/A
Net carbs 60.76g 55.67g N/A
Sugar 0.98g N/A
Sodium 2mg 2mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.108mg 0.234mg 0%
Threonine 0.289mg 0.575mg 0%
Isoleucine 0.208mg 0.694mg 0%
Leucine 0.563mg 1.284mg 0%
Lysine 0.286mg 0.701mg 0%
Methionine 0.153mg 0.312mg 0%
Phenylalanine 0.435mg 0.895mg 0%
Valine 0.317mg 0.937mg 0%
Histidine 0.189mg 0.405mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more CarbsCarbs +14.5%
Contains more WaterWater +29%
Contains more ProteinProtein +63.3%
Contains more FatsFats +323.3%
~equal in Other ~1.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +947.1%
Contains more Poly. FatPolyunsaturated fat +230.5%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Oats - 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.