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  6. Wheat Bread vs. Oatmeal

Wheat Bread vs. Oatmeal — In-Depth Nutrition Comparison

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How are Wheat Bread and Oatmeal different?

  • Wheat Bread is richer in Selenium, Manganese, Vitamin B3, Phosphorus, Vitamin B1, Copper, and Vitamin B2, while Oatmeal is higher in Iron, and Vitamin A RAE.
  • Wheat Bread covers your daily need of Selenium 52% more than Oatmeal.
  • Wheat Bread contains 12 times more Sodium than Oatmeal. Wheat Bread contains 601mg of Sodium, while Oatmeal contains 49mg.

Bread, wheat, toasted and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types were used in this article.

Infographic

Wheat Bread vs Oatmeal 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.
Wheat Bread
Wheat Bread
8
:
2
Oatmeal
Oatmeal
Contains more Calcium +106.3%
Contains more Magnesium +126.9%
Contains more Phosphorus +144.2%
Contains more Potassium +265.6%
Contains more Zinc +137.1%
Contains more Copper +200%
Contains more Manganese +146.8%
Contains more Selenium +568%
Contains more Iron +45.7%
Contains less Sodium -91.8%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Calcium +106.3%
Contains more Magnesium +126.9%
Contains more Phosphorus +144.2%
Contains more Potassium +265.6%
Contains more Zinc +137.1%
Contains more Copper +200%
Contains more Manganese +146.8%
Contains more Selenium +568%
Contains more Iron +45.7%
Contains less Sodium -91.8%

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.
Wheat Bread
Wheat Bread
8
:
2
Oatmeal
Oatmeal
Contains more Vitamin E +242.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +106.6%
Contains more Vitamin B5 +43.8%
Contains more Folate +95.5%
Contains more Vitamin K +1325%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +89.5%
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%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +242.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +106.6%
Contains more Vitamin B5 +43.8%
Contains more Folate +95.5%
Contains more Vitamin K +1325%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +89.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Oatmeal
Oatmeal
Contains more Protein +446.8%
Contains more Fats +214%
Contains more Carbs +377.9%
Contains more Other +386%
Contains more Water +246.8%
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
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +446.8%
Contains more Fats +214%
Contains more Carbs +377.9%
Contains more Other +386%
Contains more Water +246.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +160.6%
Contains more Polyunsaturated fat +303.8%
Contains less Saturated Fat -77.1%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +160.6%
Contains more Polyunsaturated fat +303.8%
Contains less Saturated Fat -77.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Oatmeal Opinion
Net carbs 51.07g 9.97g Wheat Bread
Protein 12.96g 2.37g Wheat Bread
Fats 4.27g 1.36g Wheat Bread
Carbs 55.77g 11.67g Wheat Bread
Calories 313kcal 68kcal Wheat Bread
Starch 10.37g Oatmeal
Sugar 6.42g 0.46g Oatmeal
Fiber 4.7g 1.7g Wheat Bread
Calcium 165mg 80mg Wheat Bread
Iron 4.09mg 5.96mg Oatmeal
Magnesium 59mg 26mg Wheat Bread
Phosphorus 188mg 77mg Wheat Bread
Potassium 223mg 61mg Wheat Bread
Sodium 601mg 49mg Oatmeal
Zinc 1.47mg 0.62mg Wheat Bread
Copper 0.198mg 0.066mg Wheat Bread
Manganese 1.377mg 0.558mg Wheat Bread
Selenium 33.4µg 5µg Wheat Bread
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.24mg 0.07mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.26mg Wheat Bread
Vitamin B2 0.382mg 0.215mg Wheat Bread
Vitamin B3 6.25mg 3.025mg Wheat Bread
Vitamin B5 0.456mg 0.317mg Wheat Bread
Vitamin B6 0.153mg 0.29mg Oatmeal
Folate 86µg 44µg Wheat Bread
Vitamin K 5.7µg 0.4µg Wheat Bread
Tryptophan 0.092mg 0.04mg Wheat Bread
Threonine 0.299mg 0.083mg Wheat Bread
Isoleucine 0.258mg 0.105mg Wheat Bread
Leucine 0.461mg 0.2mg Wheat Bread
Lysine 0.215mg 0.135mg Wheat Bread
Methionine 0.105mg 0.04mg Wheat Bread
Phenylalanine 0.315mg 0.13mg Wheat Bread
Valine 0.31mg 0.151mg Wheat Bread
Histidine 0.15mg 0.057mg Wheat Bread
Trans Fat 0.003g Wheat Bread
Saturated Fat 0.989g 0.226g Oatmeal
Monounsaturated Fat 1.019g 0.391g Wheat Bread
Polyunsaturated fat 1.72g 0.426g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Oatmeal
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
38%
Wheat Bread
27%
Oatmeal
Minerals Daily Need Coverage Score
89%
Wheat Bread
45%
Oatmeal

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 5.96g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 552mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.763g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.3)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.