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Oat vs Bread - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Oat
Oat contains less Sugars (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 - 29)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 0.228g)
Which food is cheaper?
Bread
Bread is cheaper (difference - $0.3)
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Bread
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Oat
27
Bread
Mineral Summary Score
74
Oat
46
Bread

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
7
:
1
Bread
Contains more Iron +15.4%
Contains more Potassium +92.4%
Contains more Magnesium +200%
Contains more Copper +216.2%
Contains more Zinc +170.1%
Contains more Phosphorus +178.2%
Contains less Sodium -99.7%
Contains more Calcium +205.6%
Contains more Iron +15.4%
Contains more Potassium +92.4%
Contains more Magnesium +200%
Contains more Copper +216.2%
Contains more Zinc +170.1%
Contains more Phosphorus +178.2%
Contains less Sodium -99.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
2
:
7
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 Folic acid (B9) +∞%
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 Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
101%
Oat
78%
Bread
Carbohydrates
66%
Oat
56%
Bread
Fats
32%
Oat
20%
Bread

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Bread Opinion
Calories 389 313 Oat
Protein 16.89 12.96 Oat
Fats 6.9 4.27 Oat
Vitamin C 0 0.2 Bread
Carbs 66.27 55.77 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 4.09 Oat
Calcium 54 165 Bread
Potassium 429 223 Oat
Magnesium 177 59 Oat
Sugars 6.42 Bread
Fiber 10.6 4.7 Oat
Copper 0.626 0.198 Oat
Zinc 3.97 1.47 Oat
Starch
Phosphorus 523 188 Oat
Sodium 2 601 Oat
Vitamin A 0 0
Vitamin E 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.763 0.439 Oat
Vitamin B2 0.139 0.382 Bread
Vitamin B3 0.961 6.25 Bread
Vitamin B5 1.349 0.456 Oat
Vitamin B6 0.119 0.153 Bread
Vitamin B12 0 0
Vitamin K 5.7 Bread
Folic acid (B9) 0 20 Bread
Trans Fat
Saturated Fat 1.217 0.989 Bread
Monounsaturated Fat 2.178 1.019 Oat
Polyunsaturated fat 2.535 1.72 Oat
Tryptophan 0.234 0.092 Oat
Threonine 0.575 0.299 Oat
Isoleucine 0.694 0.258 Oat
Leucine 1.284 0.461 Oat
Lysine 0.701 0.215 Oat
Methionine 0.312 0.105 Oat
Phenylalanine 0.895 0.315 Oat
Valine 0.937 0.31 Oat
Histidine 0.405 0.15 Oat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.