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Bread vs Oatmeal - In-Depth Nutrition Comparison

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How are Bread and Oatmeal different?

  • 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.
  • Bread covers your daily need of Selenium 52% more than Oatmeal.
  • Bread contains 12 times more Sodium than Oatmeal. 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

Bread vs Oatmeal infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
6
:
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 Iron +45.7%
Contains less Sodium -91.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
8
:
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%
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%
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bread Oatmeal Opinion
Net carbs 51.07g 9.97g Bread
Protein 12.96g 2.37g Bread
Fats 4.27g 1.36g Bread
Carbs 55.77g 11.67g Bread
Calories 313kcal 68kcal Bread
Starch g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar 6.42g 0.46g Oatmeal
Fiber 4.7g 1.7g Bread
Calcium 165mg 80mg Bread
Iron 4.09mg 5.96mg Oatmeal
Magnesium 59mg 26mg Bread
Phosphorus 188mg 77mg Bread
Potassium 223mg 61mg Bread
Sodium 601mg 49mg Oatmeal
Zinc 1.47mg 0.62mg Bread
Copper 0.198mg 0.066mg Bread
Vitamin A 0IU 433IU Oatmeal
Vitamin E 0.24mg 0.07mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.26mg Bread
Vitamin B2 0.382mg 0.215mg Bread
Vitamin B3 6.25mg 3.025mg Bread
Vitamin B5 0.456mg 0.317mg Bread
Vitamin B6 0.153mg 0.29mg Oatmeal
Folate 86µg 44µg Bread
Vitamin B12 0µg 0µg
Vitamin K 5.7µg 0.4µg Bread
Tryptophan 0.092mg 0.04mg Bread
Threonine 0.299mg 0.083mg Bread
Isoleucine 0.258mg 0.105mg Bread
Leucine 0.461mg 0.2mg Bread
Lysine 0.215mg 0.135mg Bread
Methionine 0.105mg 0.04mg Bread
Phenylalanine 0.315mg 0.13mg Bread
Valine 0.31mg 0.151mg Bread
Histidine 0.15mg 0.057mg Bread
Cholesterol 0mg 0mg
Trans Fat g 0.003g Bread
Saturated Fat 0.989g 0.226g Oatmeal
Monounsaturated Fat 1.019g 0.391g Bread
Polyunsaturated fat 1.72g 0.426g Bread

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
27
Oatmeal
Mineral Summary Score
66
Bread
44
Oatmeal

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 food.
Protein
78%
Bread
14%
Oatmeal
Carbohydrates
56%
Bread
12%
Oatmeal
Fats
20%
Bread
6%
Oatmeal

Comparison summary

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 is lower in glycemic index?
Bread
Bread is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. 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.