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Oatmeal vs. Rye — In-Depth Nutrition Comparison

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A recap on the differences between oatmeal and rye

  • Oatmeal has more iron; however, rye is higher in manganese, fiber, phosphorus, copper, vitamin B5, magnesium, zinc, selenium, and potassium.
  • Rye covers your daily manganese needs 88% more than oatmeal.
  • Rye contains 2 times less iron than oatmeal. Oatmeal contains 5.96mg of iron, while rye contains 2.63mg.
  • The glycemic index of oatmeal is higher.

Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Rye grain.

Infographic

Oatmeal vs Rye infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Rye
Rye
8
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%
Contains more CalciumCalcium +233.3%
Contains more IronIron +126.6%
Contains more MagnesiumMagnesium +323.1%
Contains more PotassiumPotassium +736.1%
Contains more CopperCopper +456.1%
Contains more ZincZinc +327.4%
Contains more PhosphorusPhosphorus +331.2%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +361.8%
Contains more SeleniumSelenium +178%

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.
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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
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%
Contains more Vitamin AVitamin A +12900%
Contains more FolateFolate +15.8%
Contains more Vitamin EVitamin E +1114.3%
Contains more Vitamin B1Vitamin B1 +21.5%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +41.2%
Contains more Vitamin B5Vitamin B5 +359.3%
Contains more Vitamin KVitamin K +1375%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.294mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Rye DV% diff.
Manganese 0.558mg 2.577mg 88%
Fiber 1.7g 15.1g 54%
Iron 5.96mg 2.63mg 42%
Phosphorus 77mg 332mg 36%
Copper 0.066mg 0.367mg 33%
Vitamin B5 0.317mg 1.456mg 23%
Carbs 11.67g 75.86g 21%
Magnesium 26mg 110mg 20%
Zinc 0.62mg 2.65mg 18%
Protein 2.37g 10.34g 16%
Selenium 5µg 13.9µg 16%
Calories 68kcal 338kcal 14%
Vitamin A 130µg 1µg 14%
Potassium 61mg 510mg 13%
Vitamin B3 3.025mg 4.27mg 8%
Calcium 80mg 24mg 6%
Vitamin E 0.07mg 0.85mg 5%
Vitamin B1 0.26mg 0.316mg 5%
Vitamin K 0.4µg 5.9µg 5%
Choline 4.7mg 30.4mg 5%
Starch 10.37g 4%
Vitamin B2 0.215mg 0.251mg 3%
Sodium 49mg 2mg 2%
Folate 44µg 38µg 2%
Polyunsaturated fat 0.426g 0.767g 2%
Protein per 100 calories 3.5g 3.1g N/A
Calories per 10 g protein 287kcal 327kcal N/A
Weight per 100 calories 147g 30g N/A
Fats 1.36g 1.63g 0%
Net carbs 9.97g 60.76g N/A
Sugar 0.46g 0.98g N/A
Vitamin B6 0.29mg 0.294mg 0%
Trans fat 0.003g 0g N/A
Saturated fat 0.226g 0.197g 0%
Monounsaturated fat 0.391g 0.208g 0%
Tryptophan 0.04mg 0.108mg 0%
Threonine 0.083mg 0.289mg 0%
Isoleucine 0.105mg 0.208mg 0%
Leucine 0.2mg 0.563mg 0%
Lysine 0.135mg 0.286mg 0%
Methionine 0.04mg 0.153mg 0%
Phenylalanine 0.13mg 0.435mg 0%
Valine 0.151mg 0.317mg 0%
Histidine 0.057mg 0.189mg 0%
Fructose 0g 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +692.7%
Contains more ProteinProtein +336.3%
Contains more FatsFats +19.9%
Contains more CarbsCarbs +550%
Contains more OtherOther +175.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +88%
Contains less Sat. FatSaturated fat -12.8%
Contains more Poly. FatPolyunsaturated fat +80%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Rye
Rye
3
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +144.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.