Oat bran, cooked vs Rye flour, dark
Original comparison by NutriVerdict
Bottom line: Oat bran, cooked is the more nutrient-dense of the two, scoring 87 of 100 to 83 for Rye flour, dark.
Oat bran, cooked scores 87 of 100, ahead of rye flour, dark at 83 of 100, though cooked oat bran's advantage owes much to water content: it has only 40 calories per 100 g against 325 for rye flour. Rye flour, dark carries considerably more protein (15.9 g vs 3.21 g) and fiber (23.8 g vs 2.6 g), reflecting its dry, dense form, along with more sodium, 2 mg versus 1 mg.
Choose oat bran, cooked when you want a big, low-calorie bowl of cereal. Choose rye flour, dark when baking, since it delivers substantially more protein and fiber per 100 g in its dry state. Because one figure is cooked and the other is flour, a direct nutrient-for-nutrient swap is not accurate without adjusting for water.
Head to head, per 100 g
| Metric | Oat bran, cooked | Rye flour, dark |
|---|---|---|
| Nutrient Density Score | 87 | 83 |
| Calories | 40 kcal | 325 kcal |
| Protein | 3.2 g | 16 g |
| Carbohydrate | 11 g | 69 g |
| Dietary fiber | 2.6 g | 24 g |
| Sugars | - | 2.3 g |
| Total fat | 0.9 g | 2.2 g |
| Saturated fat | 0.2 g | 0.3 g |
| Sodium | 1 mg | 2 mg |
| Potassium | 92 mg | 717 mg |
| Calcium | 10 mg | 37 mg |
| Iron | 0.9 mg | 5 mg |
| Magnesium | 40 mg | 160 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 0 ug | 1 ug |
| Vitamin E | - | 2.7 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Oat bran, cooked healthier than Rye flour, dark?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Oat bran, cooked scores higher, 87 of 100 to 83. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Oat bran, cooked or Rye flour, dark?
Rye flour, dark has more protein, 15.9 g per 100 g to 3.2 g.
Which has fewer calories?
Oat bran, cooked is lower in calories, 40 kcal per 100 g to 325 kcal.
Which has more fiber?
Rye flour, dark has more dietary fiber, 23.8 g per 100 g to 2.6 g.