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  6. White Bread vs. Oat bread

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

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

  • White Bread is richer in Calcium, Folate, and Iron, while Oat bread is higher in Selenium, Manganese, Vitamin B2, Fiber, and Phosphorus.
  • Oat bread's daily need coverage for Selenium is 15% higher.
  • Oat bread has 2 times less Calcium than White Bread. White Bread has 144mg of Calcium, while Oat bread has 65mg.
  • Oat bread is lower in Sodium.

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

Infographic

White Bread vs Oat 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.
White Bread
White Bread
2
:
8
Oat bread
Oat bread
Contains more Calcium +121.5%
Contains more Iron +15.7%
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%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Oat bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 117% 25% 61% 13% 47% 25% 45% 102% 164%
Contains more Calcium +121.5%
Contains more Iron +15.7%
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%

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.
White Bread
White Bread
3
:
6
Oat bread
Oat bread
Contains more Vitamin B6 +19.2%
Contains more Folate +37%
Contains more Vitamin A +400%
Contains more Vitamin E +100%
Contains more Vitamin B2 +42.4%
Contains more Vitamin K +500%
Equal in Vitamin B1 - 0.504
Equal in Vitamin B3 - 4.831
Equal in Vitamin B5 - 0.581
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%
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%
Contains more Vitamin B6 +19.2%
Contains more Folate +37%
Contains more Vitamin A +400%
Contains more Vitamin E +100%
Contains more Vitamin B2 +42.4%
Contains more Vitamin K +500%
Equal in Vitamin B1 - 0.504
Equal in Vitamin B3 - 4.831
Equal in Vitamin B5 - 0.581

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
2
:
3
Oat bread
Oat bread
Contains more Carbs +24.2%
Contains more Other +41.4%
Contains more Protein +17.5%
Contains more Fats +32.1%
Contains more Water +20.8%
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
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
Contains more Carbs +24.2%
Contains more Other +41.4%
Contains more Protein +17.5%
Contains more Fats +32.1%
Contains more Water +20.8%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White Bread Oat 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 White Bread Oat bread Opinion
Net carbs 46.72g 35.3g White Bread
Protein 8.85g 10.4g Oat bread
Fats 3.33g 4.4g Oat bread
Carbs 49.42g 39.8g White Bread
Calories 266kcal 236kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 7.7g White Bread
Fiber 2.7g 4.5g Oat bread
Calcium 144mg 65mg White Bread
Iron 3.61mg 3.12mg White Bread
Magnesium 23mg 35mg Oat bread
Phosphorus 98mg 141mg Oat bread
Potassium 126mg 147mg Oat bread
Sodium 490mg 353mg Oat bread
Zinc 0.74mg 0.89mg Oat bread
Copper 0.101mg 0.135mg Oat bread
Manganese 0.536mg 0.779mg Oat bread
Selenium 22µg 30µg Oat bread
Vitamin A 1IU 5IU Oat bread
Vitamin A RAE 0µg 2µg Oat bread
Vitamin E 0.22mg 0.44mg Oat bread
Vitamin B1 0.533mg 0.504mg White Bread
Vitamin B2 0.243mg 0.346mg Oat bread
Vitamin B3 4.78mg 4.831mg Oat bread
Vitamin B5 0.536mg 0.581mg Oat bread
Vitamin B6 0.087mg 0.073mg White Bread
Folate 111µg 81µg White Bread
Vitamin K 0.2µg 1.2µg 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 0.698g 0.697g Oat bread
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 1.59g Oat bread
Polyunsaturated fat 1.602g 1.694g 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
White Bread Oat 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%
White Bread
35%
Oat bread
Minerals Daily Need Coverage Score
56%
White Bread
62%
Oat 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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients
  2. Oat bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172676/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.