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
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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 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% |
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 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 CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +141.5% |
| Contains more FolateFolate | +47.4% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated Fat | -83.8% |
| Contains more Mono. FatMonounsaturated Fat | +947.1% |
| Contains more Poly. FatPolyunsaturated fat | +230.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 338kcal | 389kcal |
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| Protein | 10.34g | 16.89g |
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| Fats | 1.63g | 6.9g |
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| Net carbs | 60.76g | 55.67g |
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| Carbs | 75.86g | 66.27g |
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| Magnesium | 110mg | 177mg |
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| Calcium | 24mg | 54mg |
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| Potassium | 510mg | 429mg |
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| Iron | 2.63mg | 4.72mg |
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| Sugar | 0.98g |
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| Fiber | 15.1g | 10.6g |
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| Copper | 0.367mg | 0.626mg |
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| Zinc | 2.65mg | 3.97mg |
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| Phosphorus | 332mg | 523mg |
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| Sodium | 2mg | 2mg | |
| Vitamin A | 11IU | 0IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.85mg |
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| Manganese | 2.577mg | 4.916mg |
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| Selenium | 13.9µg |
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| Vitamin B1 | 0.316mg | 0.763mg |
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| Vitamin B2 | 0.251mg | 0.139mg |
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| Vitamin B3 | 4.27mg | 0.961mg |
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| Vitamin B5 | 1.456mg | 1.349mg |
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| Vitamin B6 | 0.294mg | 0.119mg |
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| Vitamin K | 5.9µg |
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| Folate | 38µg | 56µg |
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| Choline | 30.4mg |
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| Saturated Fat | 0.197g | 1.217g |
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| Monounsaturated Fat | 0.208g | 2.178g |
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| Polyunsaturated fat | 0.767g | 2.535g |
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| Tryptophan | 0.108mg | 0.234mg |
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| Threonine | 0.289mg | 0.575mg |
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| Isoleucine | 0.208mg | 0.694mg |
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| Leucine | 0.563mg | 1.284mg |
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| Lysine | 0.286mg | 0.701mg |
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| Methionine | 0.153mg | 0.312mg |
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| Phenylalanine | 0.435mg | 0.895mg |
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| Valine | 0.317mg | 0.937mg |
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| Histidine | 0.189mg | 0.405mg |
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| Fructose | 0.11g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
30%
Minerals Daily Need Coverage Score
98%
154%
Comparison summary
Which food is lower in Saturated Fat?
Rye is lower in Saturated Fat (difference - 1.02g)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 25)
Which food is cheaper?
Rye is cheaper (difference - $0.2)
Which food is richer in vitamins?
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 0.98g)
Which food is richer in minerals?
Oat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)