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, vitamin B2, and fiber, while oatmeal is higher in iron.
- Wheat Bread covers your daily need for selenium, 52% more than oatmeal.
- Wheat Bread contains 12 times more sodium than oatmeal. Wheat Bread contains 601mg of sodium, while oatmeal contains 49mg.
- Oatmeal has a higher glycemic index (79) than wheat Bread (60).
Bread, wheat, toasted and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +126.9% |
| Contains more CalciumCalcium | +106.3% |
| Contains more PotassiumPotassium | +265.6% |
| Contains more CopperCopper | +200% |
| Contains more ZincZinc | +137.1% |
| Contains more PhosphorusPhosphorus | +144.2% |
| Contains more ManganeseManganese | +146.8% |
| Contains more SeleniumSelenium | +568% |
| Contains more IronIron | +45.7% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +242.9% |
| Contains more Vitamin B1Vitamin B1 | +68.8% |
| Contains more Vitamin B2Vitamin B2 | +77.7% |
| Contains more Vitamin B3Vitamin B3 | +106.6% |
| Contains more Vitamin B5Vitamin B5 | +43.8% |
| Contains more Vitamin KVitamin K | +1325% |
| Contains more FolateFolate | +95.5% |
| Contains more CholineCholine | +370.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +89.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
| Contains more ProteinProtein | +446.8% |
| Contains more FatsFats | +214% |
| Contains more CarbsCarbs | +377.9% |
| Contains more OtherOther | +386% |
| Contains more WaterWater | +246.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
| Contains more Mono. FatMonounsaturated fat | +160.6% |
| Contains more Poly. FatPolyunsaturated fat | +303.8% |
| Contains less Sat. FatSaturated 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.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 33.4µg | 5µg | 52% |
| Manganese | 1.377mg | 0.558mg | 36% |
| Sodium | 601mg | 49mg | 24% |
| Iron | 4.09mg | 5.96mg | 23% |
| Protein | 12.96g | 2.37g | 21% |
| Vitamin B3 | 6.25mg | 3.025mg | 20% |
| Phosphorus | 188mg | 77mg | 16% |
| Vitamin B1 | 0.439mg | 0.26mg | 15% |
| Copper | 0.198mg | 0.066mg | 15% |
| Carbs | 55.77g | 11.67g | 15% |
| Vitamin A | 0µg | 130µg | 14% |
| Vitamin B2 | 0.382mg | 0.215mg | 13% |
| Calories | 313kcal | 68kcal | 12% |
| Fiber | 4.7g | 1.7g | 12% |
| Folate | 86µg | 44µg | 11% |
| Vitamin B6 | 0.153mg | 0.29mg | 11% |
| Calcium | 165mg | 80mg | 9% |
| Polyunsaturated fat | 1.72g | 0.426g | 9% |
| Zinc | 1.47mg | 0.62mg | 8% |
| Magnesium | 59mg | 26mg | 8% |
| Potassium | 223mg | 61mg | 5% |
| Starch | 10.37g | 4% | |
| Fats | 4.27g | 1.36g | 4% |
| Vitamin K | 5.7µg | 0.4µg | 4% |
| Saturated fat | 0.989g | 0.226g | 3% |
| Choline | 22.1mg | 4.7mg | 3% |
| Vitamin B5 | 0.456mg | 0.317mg | 3% |
| Monounsaturated fat | 1.019g | 0.391g | 2% |
| Vitamin E | 0.24mg | 0.07mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 51.07g | 9.97g | N/A |
| Sugar | 6.42g | 0.46g | N/A |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.092mg | 0.04mg | 0% |
| Threonine | 0.299mg | 0.083mg | 0% |
| Isoleucine | 0.258mg | 0.105mg | 0% |
| Leucine | 0.461mg | 0.2mg | 0% |
| Lysine | 0.215mg | 0.135mg | 0% |
| Methionine | 0.105mg | 0.04mg | 0% |
| Phenylalanine | 0.315mg | 0.13mg | 0% |
| Valine | 0.31mg | 0.151mg | 0% |
| Histidine | 0.15mg | 0.057mg | 0% |
| Omega-3 - ALA | 0.161g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
36%
26%
Minerals Daily Need Coverage Score
89%
45%
Comparison summary
Which food is richer in minerals?
Wheat Bread is relatively richer in minerals
Which food is lower in glycemic index?
Wheat Bread is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 5.96g)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 552mg)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 0.763g)
Which food is cheaper?
Oatmeal is cheaper (difference - $0.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)