Oats vs Rye grain
Side by side, per 100 g, from the same USDA reference data.
Oats has more — 389 calories per 100 g against 338 for rye grain, a difference of 51 kcal (15% more). On protein it is Oats 16.9 g versus rye grain 10.3 g per 100 g.
Nutrient by nutrient, per 100 g
| Per 100 g | Oats | Rye grain | Difference |
|---|---|---|---|
| Calories | 389 kcal | 338 kcal | 51 kcal |
| Protein | 16.9 g | 10.3 g | 6.6 g |
| Total fat | 6.9 g | 1.6 g | 5.3 g |
| Saturated fat | 1.2 g | 0.2 g | 1.0 g |
| Carbohydrate | 66.3 g | 75.9 g | 9.6 g |
| Fibre | 10.6 g | 15.1 g | 4.5 g |
| Sugars | — g | 1.0 g | — |
| Sodium | 2.0 mg | 2.0 mg | equal |
| Potassium | 429.0 mg | 510.0 mg | 81.0 mg |
| Calcium | 54.0 mg | 24.0 mg | 30.0 mg |
| Iron | 4.7 mg | 2.6 mg | 2.1 mg |
| Vitamin C | 0.0 mg | 0.0 mg | equal |
| Vitamin A | 0.0 µg | 1.0 µg | 1.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg | equal |
| Water | 8.2 g | 10.6 g | 2.4 g |
Highlighted cells are the higher of the two. "Higher" is not automatically "better" — it depends entirely on what you are trying to do.
Source: USDA FoodData Central, SR Legacy. General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.