Oat bran, raw vs Rye flour, dark
Original comparison by NutriVerdict
Bottom line: Oat bran, raw is the more nutrient-dense of the two, scoring 86 of 100 to 83 for Rye flour, dark.
Oat bran, raw scores 86 of 100, slightly ahead of rye flour, dark at 83 of 100. Rye flour has more fiber (23.8 g vs 15.4 g) and more calories (325 vs 246 per 100 g), while oat bran, raw has a bit more protein (17.3 g vs 15.9 g) and considerably more fat (7.03 g vs 2.22 g). Sodium is low in both, 4 mg for oat bran versus 2 mg for rye flour.
Choose oat bran, raw when you want slightly more protein and fat alongside a lower calorie count for the same weight. Choose rye flour, dark when fiber content per 100 g matters most for a baking recipe. With scores just three points apart, either works well as a whole-grain base ingredient.
Head to head, per 100 g
| Metric | Oat bran, raw | Rye flour, dark |
|---|---|---|
| Nutrient Density Score | 86 | 83 |
| Calories | 246 kcal | 325 kcal |
| Protein | 17 g | 16 g |
| Carbohydrate | 66 g | 69 g |
| Dietary fiber | 15 g | 24 g |
| Sugars | 1.5 g | 2.3 g |
| Total fat | 7 g | 2.2 g |
| Saturated fat | 1.3 g | 0.3 g |
| Sodium | 4 mg | 2 mg |
| Potassium | 566 mg | 717 mg |
| Calcium | 58 mg | 37 mg |
| Iron | 5.4 mg | 5 mg |
| Magnesium | 235 mg | 160 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 0 ug | 1 ug |
| Vitamin E | 1 mg | 2.7 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Oat bran, raw healthier than Rye flour, dark?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Oat bran, raw scores higher, 86 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, raw or Rye flour, dark?
Oat bran, raw has more protein, 17.3 g per 100 g to 15.9 g.
Which has fewer calories?
Oat bran, raw is lower in calories, 246 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 15.4 g.