Oat bread vs. Rye bread — In-Depth Nutrition Comparison

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What are the differences between oat bread and rye bread?

Oat bread is higher in vitamin B3, vitamin B1, and polyunsaturated fat, yet rye bread is higher in folate, copper, and fiber.
Rye bread's daily need coverage for sodium is 11% more.
Oat bread has 2 times more polyunsaturated fat than rye bread. While oat bread has 1.694g of polyunsaturated fat, rye bread has only 0.799g.
The amount of sugar in rye bread is lower.

We used Bread, oat bran and Bread, rye types in this article.

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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.

Oat bread

Rye bread

Contains more PhosphorusPhosphorus	+12.8%
Contains less SodiumSodium	-41.5%

Contains more MagnesiumMagnesium	+14.3%
Contains more CalciumCalcium	+12.3%
Contains more PotassiumPotassium	+12.9%
Contains more CopperCopper	+37.8%
Contains more ZincZinc	+28.1%

~equal in Iron ~2.83mg

~equal in Manganese ~0.824mg

~equal in Selenium ~30.9µg

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.

Oat bread

Rye bread

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+33.3%
Contains more Vitamin B1Vitamin B1	+16.1%
Contains more Vitamin B3Vitamin B3	+27%
Contains more Vitamin B5Vitamin B5	+32%

Contains more Vitamin CVitamin C	+∞%
Contains more FolateFolate	+35.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.335mg

~equal in Vitamin B6 ~0.075mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~1.2µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	353mg	603mg	11%
Folate	81µg	110µg	7%
Copper	0.135mg	0.186mg	6%
Vitamin B1	0.504mg	0.434mg	6%
Vitamin B3	4.831mg	3.805mg	6%
Polyunsaturated fat	1.694g	0.799g	6%
Fiber	4.5g	5.8g	5%
Protein	10.4g	8.5g	4%
Iron	3.12mg	2.83mg	4%
Carbs	39.8g	48.3g	3%
Vitamin B5	0.581mg	0.44mg	3%
Fats	4.4g	3.3g	2%
Zinc	0.89mg	1.14mg	2%
Phosphorus	141mg	125mg	2%
Manganese	0.779mg	0.824mg	2%
Selenium	30µg	30.9µg	2%
Calories	236kcal	259kcal	1%
Magnesium	35mg	40mg	1%
Calcium	65mg	73mg	1%
Potassium	147mg	166mg	1%
Vitamin E	0.44mg	0.33mg	1%
Vitamin B2	0.346mg	0.335mg	1%
Choline	18.7mg	14.6mg	1%
Monounsaturated fat	1.59g	1.311g	1%
Protein per 100 calories	4.4g	3.3g	N/A
Calories per 10 g protein	227kcal	305kcal	N/A
Weight per 100 calories	42g	39g	N/A
Unsaturated / Saturated Fat ratio	4.7	3.4	N/A
Vitamin C	0mg	0.4mg	0%
Net carbs	35.3g	42.5g	N/A
Sugar	7.7g	3.85g	N/A
Vitamin A	2µg	0µg	0%
Vitamin B6	0.073mg	0.075mg	0%
Vitamin K	1.2µg	1.2µg	0%
Saturated fat	0.697g	0.626g	0%
Tryptophan	0.131mg	0.096mg	0%
Threonine	0.299mg	0.255mg	0%
Isoleucine	0.399mg	0.319mg	0%
Leucine	0.733mg	0.579mg	0%
Lysine	0.297mg	0.233mg	0%
Methionine	0.179mg	0.139mg	0%
Phenylalanine	0.518mg	0.411mg	0%
Valine	0.461mg	0.379mg	0%
Histidine	0.225mg	0.182mg	0%