Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wheat Bread vs. Oat — In-Depth Nutrition Comparison

Compare

Summary of differences between Wheat Bread and Oat

  • Wheat Bread has more Vitamin B3, and Vitamin B2, however, Oat is higher in Manganese, Phosphorus, Copper, Magnesium, Vitamin B1, Fiber, and Zinc.
  • Oat covers your daily need of Manganese 154% more than Wheat Bread.
  • Wheat Bread has 301 times more Sodium than Oat. While Wheat Bread has 601mg of Sodium, Oat has only 2mg.

These are the specific foods used in this comparison Bread, wheat, toasted and Oats.

Infographic

Wheat Bread vs Oat 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.
Contains more Calcium +205.6%
Contains more Iron +15.4%
Contains more Magnesium +200%
Contains more Phosphorus +178.2%
Contains more Potassium +92.4%
Contains less Sodium -99.7%
Contains more Zinc +170.1%
Contains more Copper +216.2%
Contains more Manganese +257%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +205.6%
Contains more Iron +15.4%
Contains more Magnesium +200%
Contains more Phosphorus +178.2%
Contains more Potassium +92.4%
Contains less Sodium -99.7%
Contains more Zinc +170.1%
Contains more Copper +216.2%
Contains more Manganese +257%

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.
:
2
Oat
Contains more Vitamin C +∞%
Contains more Vitamin B2 +174.8%
Contains more Vitamin B3 +550.4%
Contains more Vitamin B6 +28.6%
Contains more Folate +53.6%
Contains more Vitamin B1 +73.8%
Contains more Vitamin B5 +195.8%
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 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +174.8%
Contains more Vitamin B3 +550.4%
Contains more Vitamin B6 +28.6%
Contains more Folate +53.6%
Contains more Vitamin B1 +73.8%
Contains more Vitamin B5 +195.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +194.8%
Contains more Other +61%
Contains more Protein +30.3%
Contains more Fats +61.6%
Contains more Carbs +18.8%
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
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Water +194.8%
Contains more Other +61%
Contains more Protein +30.3%
Contains more Fats +61.6%
Contains more Carbs +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -18.7%
Contains more Monounsaturated Fat +113.7%
Contains more Polyunsaturated fat +47.4%
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -18.7%
Contains more Monounsaturated Fat +113.7%
Contains more Polyunsaturated fat +47.4%

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 Oat
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Oat Opinion
Net carbs 51.07g 55.67g Oat
Protein 12.96g 16.89g Oat
Fats 4.27g 6.9g Oat
Carbs 55.77g 66.27g Oat
Calories 313kcal 389kcal Oat
Sugar 6.42g Oat
Fiber 4.7g 10.6g Oat
Calcium 165mg 54mg Wheat Bread
Iron 4.09mg 4.72mg Oat
Magnesium 59mg 177mg Oat
Phosphorus 188mg 523mg Oat
Potassium 223mg 429mg Oat
Sodium 601mg 2mg Oat
Zinc 1.47mg 3.97mg Oat
Copper 0.198mg 0.626mg Oat
Manganese 1.377mg 4.916mg Oat
Selenium 33.4µg Wheat Bread
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.763mg Oat
Vitamin B2 0.382mg 0.139mg Wheat Bread
Vitamin B3 6.25mg 0.961mg Wheat Bread
Vitamin B5 0.456mg 1.349mg Oat
Vitamin B6 0.153mg 0.119mg Wheat Bread
Folate 86µg 56µg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg 0.234mg Oat
Threonine 0.299mg 0.575mg Oat
Isoleucine 0.258mg 0.694mg Oat
Leucine 0.461mg 1.284mg Oat
Lysine 0.215mg 0.701mg Oat
Methionine 0.105mg 0.312mg Oat
Phenylalanine 0.315mg 0.895mg Oat
Valine 0.31mg 0.937mg Oat
Histidine 0.15mg 0.405mg Oat
Saturated Fat 0.989g 1.217g Wheat Bread
Monounsaturated Fat 1.019g 2.178g Oat
Polyunsaturated fat 1.72g 2.535g Oat
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 Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
33%
Oat
Minerals Daily Need Coverage Score
89%
Wheat Bread
154%
Oat

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 0.228g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.3)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (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 - 1)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.