Rye flour vs Oat bran
Nutrition comparison per 100 g serving
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Oat bran wins in 13 out of 29 nutrient categories
Rye flour: 12
vs
Oat bran: 13
(4 ties)
Overview
Vitamins
| Vitamin | Rye flour | Oat bran | Winner |
|---|---|---|---|
| Choline, total | 30.4 MG | 32.2 MG | |
| Folate, total | 33 UG | 52 UG | |
| Niacin | 4.3 MG | 0.9 MG | |
| Pantothenic acid | 1.5 MG | 1.5 MG | |
| Riboflavin | 0.3 MG | 0.2 MG | |
| Thiamin | 0.3 MG | 1.2 MG | |
| Vitamin A, RAE | 1 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.4 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 2.7 MG | 1.0 MG | |
| Vitamin K (phylloquinone) | 5.9 UG | 3.2 UG |
Minerals
| Mineral | Rye flour | Oat bran | Winner |
|---|---|---|---|
| Calcium, Ca | 37 MG | 58 MG | |
| Copper, Cu | 0.6 MG | 0.4 MG | |
| Iron, Fe | 5.0 MG | 5.4 MG | |
| Magnesium, Mg | 160 MG | 235 MG | |
| Manganese, Mn | 6.1 MG | 5.6 MG | |
| Phosphorus, P | 499 MG | 734 MG | |
| Potassium, K | 717 MG | 566 MG | |
| Selenium, Se | 18 UG | 45.2 UG | |
| Sodium, Na | 2 MG | 4 MG | |
| Zinc, Zn | 5.0 MG | 3.1 MG |