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Oat vs. Wheat Bread — In-Depth Nutrition Comparison

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Summary of differences between Oat and Wheat Bread

  • Oat has more Manganese, Phosphorus, Copper, Magnesium, Vitamin B1, Fiber, and Zinc, however, Wheat Bread is higher in Vitamin B3, and Vitamin B2.
  • Oat covers your daily need of Manganese 154% more than Wheat Bread.
  • Oat has 3 times more Copper than Wheat Bread. While Oat has 0.626mg of Copper, Wheat Bread has only 0.198mg.
  • Oat has less Sodium.

These are the specific foods used in this comparison Oats and Bread, wheat, toasted.

Infographic

Oat vs Wheat 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
Oat
8
:
2
Wheat Bread
Wheat Bread
Contains more Iron +15.4%
Contains more Magnesium +200%
Contains more Phosphorus +178.2%
Contains more Potassium +92.4%
Contains less Sodium -99.7%
Contains more Zinc +170.1%
Contains more Copper +216.2%
Contains more Manganese +257%
Contains more Calcium +205.6%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Iron +15.4%
Contains more Magnesium +200%
Contains more Phosphorus +178.2%
Contains more Potassium +92.4%
Contains less Sodium -99.7%
Contains more Zinc +170.1%
Contains more Copper +216.2%
Contains more Manganese +257%
Contains more Calcium +205.6%

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
Oat
2
:
7
Wheat Bread
Wheat Bread
Contains more Vitamin B1 +73.8%
Contains more Vitamin B5 +195.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +174.8%
Contains more Vitamin B3 +550.4%
Contains more Vitamin B6 +28.6%
Contains more Folate +53.6%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin B1 +73.8%
Contains more Vitamin B5 +195.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +174.8%
Contains more Vitamin B3 +550.4%
Contains more Vitamin B6 +28.6%
Contains more Folate +53.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
3
:
2
Wheat Bread
Wheat Bread
Contains more Protein +30.3%
Contains more Fats +61.6%
Contains more Carbs +18.8%
Contains more Water +194.8%
Contains more Other +61%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Protein +30.3%
Contains more Fats +61.6%
Contains more Carbs +18.8%
Contains more Water +194.8%
Contains more Other +61%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Wheat Bread
Wheat Bread
Contains more Monounsaturated Fat +113.7%
Contains more Polyunsaturated fat +47.4%
Contains less Saturated Fat -18.7%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +113.7%
Contains more Polyunsaturated fat +47.4%
Contains less Saturated Fat -18.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Wheat Bread Opinion
Net carbs 55.67g 51.07g Oat
Protein 16.89g 12.96g Oat
Fats 6.9g 4.27g Oat
Carbs 66.27g 55.77g Oat
Calories 389kcal 313kcal Oat
Sugar 6.42g Oat
Fiber 10.6g 4.7g Oat
Calcium 54mg 165mg Wheat Bread
Iron 4.72mg 4.09mg Oat
Magnesium 177mg 59mg Oat
Phosphorus 523mg 188mg Oat
Potassium 429mg 223mg Oat
Sodium 2mg 601mg Oat
Zinc 3.97mg 1.47mg Oat
Copper 0.626mg 0.198mg Oat
Manganese 4.916mg 1.377mg Oat
Selenium 33.4µg Wheat Bread
Vitamin E 0.24mg Wheat Bread
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.763mg 0.439mg Oat
Vitamin B2 0.139mg 0.382mg Wheat Bread
Vitamin B3 0.961mg 6.25mg Wheat Bread
Vitamin B5 1.349mg 0.456mg Oat
Vitamin B6 0.119mg 0.153mg Wheat Bread
Folate 56µg 86µg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.234mg 0.092mg Oat
Threonine 0.575mg 0.299mg Oat
Isoleucine 0.694mg 0.258mg Oat
Leucine 1.284mg 0.461mg Oat
Lysine 0.701mg 0.215mg Oat
Methionine 0.312mg 0.105mg Oat
Phenylalanine 0.895mg 0.315mg Oat
Valine 0.937mg 0.31mg Oat
Histidine 0.405mg 0.15mg Oat
Saturated Fat 1.217g 0.989g Wheat Bread
Monounsaturated Fat 2.178g 1.019g Oat
Polyunsaturated fat 2.535g 1.72g Oat
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Wheat 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
33%
Oat
38%
Wheat Bread
Minerals Daily Need Coverage Score
154%
Oat
89%
Wheat Bread

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 0.228g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.3)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 599mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.