Oat bran vs Rye grain: Which One is Better for You?
Oat bran and rye grain belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare oat bran and rye grain and help you learn more about their similarities and differences.
Oat bran, a by-product of oat milling, is derived from the outer layer of the oat grain (Avena sativa).
It is a good source of dietary fibers, especially beta-glucan, vitamins, minerals, and antioxidant compounds that help to lower cholesterol, aid in digestion, and improve heart health.
Oat bran also contains a significant amount of minerals like iron, zinc, magnesium, and manganese, as well as B-vitamins like niacin, thiamin, and vitamins E and K.
It is often used as an ingredient in breakfast cereals, granolas, breads, and other baked goods, and also can be used as a thickener for soups, stews, and sauces.
Oat bran is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin E.
Rye grain (Secale cereale) is a cereal grain that is closely related to wheat and barley.
It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins like niacin and folate, as well as minerals like iron, zinc, and magnesium.
The high fiber content of rye grain has been linked to improved digestion, weight management, and lower cholesterol levels. It also contains a unique type of dietary fiber called arabinoxylan, which has been shown to have a prebiotic effect on gut health.
Rye grain is commonly used in bread making and traditional dishes such as rye porridge and crisp bread. It can also be milled into flour and used in baking or cooked and eaten as a side dish.
Rye grain is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E, and Vitamin K.
Oat bran vs Rye grain Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing oat bran vs rye grain.
This comparison will start by comparing the caloric value of oat bran and rye grain and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Oat bran||Rye grain|
|Energy||246 kcal||338 kcal|
|Carbs||66.2 g||75.9 g|
|Sugar||1.45 g||0.98 g|
|Fiber||15.4 g||15.1 g|
|Protein||17.3 g||10.3 g|
|Fat||7.03 g||1.63 g|
|Saturated Fat||1.33 g||0.197 g|
Oat bran vs Rye grain Calories
Most calories in grains come from carbs.
Comparing oat bran vs rye grain for weight loss, oat bran is slightly lower in calories, with 246 calories per 100 grams, compared to 338 calories per 100 grams of rye grain.
However, both oat bran and rye grain can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Oat bran vs Rye grain Protein
Grains and most grain products, including oat bran and rye grain, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Oat bran offers around 40% more protein than rye grain.
Oat bran has 17.3 grams of protein per 100 grams, while rye grain has 10.3 grams of protein per 100 grams.
Oat bran vs Rye grain Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in oat bran and rye grain.
The total amount of carbohydrates is around 13% higher in rye grain than in oat bran. It has 75.9 grams per 100 grams, compared to 66.2 grams in oat bran.
There’s less sugar in rye grain than in oat bran, 33% precisely.
That said, 100 grams of rye grain contains 1 grams of sugar, while the same amount of oat bran contains 1.5 grams.
Lastly, let’s take a look at the dietary fiber in oat bran and rye grain.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 15.4 grams of fiber per 100 grams, oat bran is a better source of fiber than rye grain which oat bran offers 15.1 grams per 100 gram portion.
Oat bran vs Rye grain Fats
Like most other grains, oat bran and rye grain are low in fat.
Fats in oat bran and rye grain are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in oat bran and rye grain:
- Oat bran: 7 grams per 100 grams
- Rye grain: 1.6 per 100 grams
Speaking of saturated fats, rye grain is 85% lower in saturated fats.
Rye grain and oat bran contain 0.2 grams and 1.3 grams of saturated fat per 100 grams, respectively.
Oat bran vs Rye grain Vitamins Content
This section will discuss the vitamin content of oat bran and rye grain.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Oat bran has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin K.
However, rye grain has a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin E.
Oat bran and rye grain contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins oat bran and rye grain contain side by side, so you can easily compare them.
|Oat bran||Rye grain|
|Vitamin A||0||11 IU|
|Vitamin B1 (Thiamine)||1.17 mg||0.316 mg|
|Vitamin B2 (Riboflavin)||0.22 mg||0.251 mg|
|Vitamin B3 (Niacin)||0.934 mg||4.27 mg|
|Vitamin B5 (Pantothenic acid)||1.49 mg||1.46 mg|
|Vitamin B6 (Pyroxidine)||0.165 mg||0.294 mg|
|Vitamin B9 (Folate)||52 µg||38 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||1.01 mg||0.85 mg|
|Vitamin K||3.2 µg||5.9 µg|
Oat bran vs Rye grain Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the oat bran and rye grain comparison focuses on their mineral content.
On the other hand, rye grain is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.
Oat bran and rye grain contain the same amount of fluoride.
Check out the table below to learn how oat bran and rye grain compare when it comes to mineral content.
|Oat bran||Rye grain|
|Calcium||58 mg||24 mg|
|Copper||0.403 mg||0.367 mg|
|Iron||5.41 mg||2.63 mg|
|Magnesium||235 mg||110 mg|
|Manganese||5.63 mg||2.58 mg|
|Phosphorus||734 mg||332 mg|
|Potassium||566 mg||510 mg|
|Selenium||45.2 µg||13.9 µg|
|Sodium||4 mg||2 mg|
|Zinc||3.11 mg||2.65 mg|
The Final Word
This article highlighted the similarities and differences between oat bran and rye grain.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
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