USDA-derived comparison
Oats (porridge, dry) vs Rye Bread
Oats (porridge, dry) leads for Phosphorus, Vitamin B1 and Iron; Rye Bread answers with Folate, Vitamin B2 and Vitamin B3.
Who each is for: Choose oats (porridge, dry) for phosphorus and vitamin B1. Choose rye Bread for folate and vitamin B2.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Oats (porridge, dry)
Typical serving: 40 g (40g)
24/100
Rye Bread
Typical serving: 2 slices (64g)
17/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Oats (porridge, dry) | Rye Bread |
|---|---|---|
| Calories | 379 kcal | 259 kcal |
| Protein | 13 g | 9 g |
| Carbs | 68 g | 48 g |
| Fat | 7 g | 3 g |
| Fiber | 10 g | 6 g |
| Sat fat | 1 g | 1 g |
| Sodium | 6 mg | 603 mg |
| Potassium | 362 mg | 166 mg |
| Calcium | 52 mg | 73 mg |
| Iron | 4.3 mg | 2.8 mg |
| Magnesium | 138 mg | 40 mg |
| Zinc | 3.6 mg | 1.1 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 32 µg | 110 µg |
Servings differ: 40 g of oats (porridge, dry) is about 40g, 2 slices of rye bread about 64g. Scale accordingly before deciding anything on the 100g basis alone.
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