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

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What are the differences between rye bread and oat bread?

Rye bread is higher in folate, copper, and fiber, yet oat bread is higher in vitamin B3, vitamin B1, and polyunsaturated fat.
Rye bread's daily need coverage for sodium is 11% more.
The amount of sodium in oat bread is lower.

We used Bread, rye and Bread, oat bran 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.

Rye bread

Oat bread

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%

Contains more IronIron	+10.2%
Contains more PhosphorusPhosphorus	+12.8%
Contains less SodiumSodium	-41.5%

~equal in Manganese ~0.779mg

~equal in Selenium ~30µg

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 bread

Oat bread

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

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.346mg

~equal in Vitamin B6 ~0.073mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~1.2µg

All nutrients comparison - raw data values

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