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Rye vs. Oatmeal — In-Depth Nutrition Comparison

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A recap on the differences between rye and oatmeal

  • Rye has more manganese, fiber, phosphorus, copper, vitamin B5, magnesium, zinc, selenium, and potassium; however, oatmeal is higher in iron.
  • Rye covers your daily manganese needs 88% more than oatmeal.
  • Oatmeal contains 9 times less fiber than rye. Rye contains 15.1g of fiber, while oatmeal contains 1.7g.
  • The glycemic index of oatmeal is higher.

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

Infographic

Rye vs Oatmeal 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.
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%
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%
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%
Contains more CalciumCalcium +233.3%
Contains more IronIron +126.6%

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%
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%
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%
Contains more Vitamin AVitamin A +12900%
Contains more FolateFolate +15.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.29mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +336.3%
Contains more FatsFats +19.9%
Contains more CarbsCarbs +550%
Contains more OtherOther +175.4%
Contains more WaterWater +692.7%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more SucroseSucrose +144.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
~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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.