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  6. Oat bread vs. White Bread

Oat bread vs. White Bread — In-Depth Nutrition Comparison

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What are the main differences between Oat bread and White Bread?

  • Oat bread is richer in Selenium, Manganese, Vitamin B2, Fiber, and Phosphorus, while White Bread is higher in Calcium, Folate, and Iron.
  • Oat bread's daily need coverage for Selenium is 15% higher.
  • White Bread has 2 times less Fiber than Oat bread. Oat bread has 4.5g of Fiber, while White Bread has 2.7g.
  • Oat bread is lower in Sodium.

We used Bread, oat bran and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

Infographic

Oat bread vs White Bread infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat bread
Oat bread
8
:
2
White Bread
White Bread
Contains more Magnesium +52.2%
Contains more Phosphorus +43.9%
Contains more Potassium +16.7%
Contains less Sodium -28%
Contains more Zinc +20.3%
Contains more Copper +33.7%
Contains more Manganese +45.3%
Contains more Selenium +36.4%
Contains more Calcium +121.5%
Contains more Iron +15.7%
Oat bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 117% 25% 61% 13% 47% 25% 45% 102% 164%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Magnesium +52.2%
Contains more Phosphorus +43.9%
Contains more Potassium +16.7%
Contains less Sodium -28%
Contains more Zinc +20.3%
Contains more Copper +33.7%
Contains more Manganese +45.3%
Contains more Selenium +36.4%
Contains more Calcium +121.5%
Contains more Iron +15.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat bread
Oat bread
6
:
3
White Bread
White Bread
Contains more Vitamin A +400%
Contains more Vitamin E +100%
Contains more Vitamin B2 +42.4%
Contains more Vitamin K +500%
Contains more Vitamin B6 +19.2%
Contains more Folate +37%
Equal in Vitamin B1 - 0.533
Equal in Vitamin B3 - 4.78
Equal in Vitamin B5 - 0.536
Oat bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 0% 0% 127% 80% 91% 35% 17% 61% 0% 3%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +400%
Contains more Vitamin E +100%
Contains more Vitamin B2 +42.4%
Contains more Vitamin K +500%
Contains more Vitamin B6 +19.2%
Contains more Folate +37%
Equal in Vitamin B1 - 0.533
Equal in Vitamin B3 - 4.78
Equal in Vitamin B5 - 0.536

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat bread
Oat bread
3
:
2
White Bread
White Bread
Contains more Protein +17.5%
Contains more Fats +32.1%
Contains more Water +20.8%
Contains more Carbs +24.2%
Contains more Other +41.4%
Oat bread
10% 4% 40% 44%
Protein: 10.4 g
Fats: 4.4 g
Carbs: 39.8 g
Water: 44 g
Other: 1.4 g
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Protein +17.5%
Contains more Fats +32.1%
Contains more Water +20.8%
Contains more Carbs +24.2%
Contains more Other +41.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat bread
Oat bread
3
:
0
White Bread
White Bread
Contains more Monounsaturated Fat +165.4%
Equal in Saturated Fat - 0.698
Equal in Polyunsaturated fat - 1.602
Oat bread
18% 40% 43%
Saturated Fat: 0.697 g
Monounsaturated Fat: 1.59 g
Polyunsaturated fat: 1.694 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains more Monounsaturated Fat +165.4%
Equal in Saturated Fat - 0.698
Equal in Polyunsaturated fat - 1.602

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat bread White Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat bread White Bread Opinion
Net carbs 35.3g 46.72g White Bread
Protein 10.4g 8.85g Oat bread
Fats 4.4g 3.33g Oat bread
Carbs 39.8g 49.42g White Bread
Calories 236kcal 266kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 7.7g 5.67g White Bread
Fiber 4.5g 2.7g Oat bread
Calcium 65mg 144mg White Bread
Iron 3.12mg 3.61mg White Bread
Magnesium 35mg 23mg Oat bread
Phosphorus 141mg 98mg Oat bread
Potassium 147mg 126mg Oat bread
Sodium 353mg 490mg Oat bread
Zinc 0.89mg 0.74mg Oat bread
Copper 0.135mg 0.101mg Oat bread
Manganese 0.779mg 0.536mg Oat bread
Selenium 30µg 22µg Oat bread
Vitamin A 5IU 1IU Oat bread
Vitamin A RAE 2µg 0µg Oat bread
Vitamin E 0.44mg 0.22mg Oat bread
Vitamin B1 0.504mg 0.533mg White Bread
Vitamin B2 0.346mg 0.243mg Oat bread
Vitamin B3 4.831mg 4.78mg Oat bread
Vitamin B5 0.581mg 0.536mg Oat bread
Vitamin B6 0.073mg 0.087mg White Bread
Folate 81µg 111µg White Bread
Vitamin K 1.2µg 0.2µg Oat bread
Tryptophan 0.131mg Oat bread
Threonine 0.299mg Oat bread
Isoleucine 0.399mg Oat bread
Leucine 0.733mg Oat bread
Lysine 0.297mg Oat bread
Methionine 0.179mg Oat bread
Phenylalanine 0.518mg Oat bread
Valine 0.461mg Oat bread
Histidine 0.225mg Oat bread
Trans Fat 0.027g Oat bread
Saturated Fat 0.697g 0.698g Oat bread
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 1.59g 0.599g Oat bread
Polyunsaturated fat 1.694g 1.602g Oat bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat bread White Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Oat bread
35%
White Bread
Minerals Daily Need Coverage Score
62%
Oat bread
56%
White Bread

Comparison summary

Which food is lower in Sugar?
White Bread
White Bread is lower in Sugar (difference - 2.03g)
Which food contains less Sodium?
Oat bread
Oat bread contains less Sodium (difference - 137mg)
Which food is lower in Saturated Fat?
Oat bread
Oat bread is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Oat bread
Oat bread is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Oat bread
Oat bread is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oat bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172676/nutrients
  2. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.