Bread vs Oat - In-Depth Nutrition Comparison
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Summary of differences between Bread and Oat
- 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 Bread.
- Bread has 301 times more Sodium than Oat. While Bread has 601mg of Sodium, Oat has only 2mg.
These are the specific foods used in this comparison Bread, wheat, toasted and Oats.
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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
Contains
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Calcium
+205.6%
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Iron
+15.4%
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Magnesium
+200%
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Phosphorus
+178.2%
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Potassium
+92.4%
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less
Sodium
-99.7%
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Zinc
+170.1%
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Copper
+216.2%
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Calcium
+205.6%
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Iron
+15.4%
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Magnesium
+200%
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Phosphorus
+178.2%
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Potassium
+92.4%
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Sodium
-99.7%
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Zinc
+170.1%
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Copper
+216.2%
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
:
Contains
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Vitamin C
+∞%
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Vitamin B2
+174.8%
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Vitamin B3
+550.4%
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Vitamin B6
+28.6%
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Folate
+53.6%
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Vitamin B1
+73.8%
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Vitamin B5
+195.8%
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Vitamin C
+∞%
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Vitamin B2
+174.8%
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Vitamin B3
+550.4%
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Vitamin B6
+28.6%
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Folate
+53.6%
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Vitamin B1
+73.8%
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Vitamin B5
+195.8%
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.
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Lower in Sugar |
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Lower in Sodium |
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Lower in glycemic index |
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Rich in minerals |
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Lower in Saturated Fat |
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Lower in price |
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Rich in vitamins |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 51.07g | 55.67g |
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Protein | 12.96g | 16.89g |
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Fats | 4.27g | 6.9g |
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Carbs | 55.77g | 66.27g |
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Calories | 313kcal | 389kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | 6.42g | g |
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Fiber | 4.7g | 10.6g |
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Calcium | 165mg | 54mg |
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Iron | 4.09mg | 4.72mg |
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Magnesium | 59mg | 177mg |
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Phosphorus | 188mg | 523mg |
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Potassium | 223mg | 429mg |
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Sodium | 601mg | 2mg |
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Zinc | 1.47mg | 3.97mg |
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Copper | 0.198mg | 0.626mg |
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Vitamin A | 0IU | 0IU | |
Vitamin E | 0.24mg | mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0.2mg | 0mg |
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Vitamin B1 | 0.439mg | 0.763mg |
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Vitamin B2 | 0.382mg | 0.139mg |
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Vitamin B3 | 6.25mg | 0.961mg |
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Vitamin B5 | 0.456mg | 1.349mg |
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Vitamin B6 | 0.153mg | 0.119mg |
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Folate | 86µg | 56µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 5.7µg | µg |
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Tryptophan | 0.092mg | 0.234mg |
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Threonine | 0.299mg | 0.575mg |
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Isoleucine | 0.258mg | 0.694mg |
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Leucine | 0.461mg | 1.284mg |
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Lysine | 0.215mg | 0.701mg |
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Methionine | 0.105mg | 0.312mg |
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Phenylalanine | 0.315mg | 0.895mg |
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Valine | 0.31mg | 0.937mg |
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Histidine | 0.15mg | 0.405mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | g | g | |
Saturated Fat | 0.989g | 1.217g |
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Monounsaturated Fat | 1.019g | 2.178g |
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Polyunsaturated fat | 1.72g | 2.535g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

33

Mineral Summary Score
66

112

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%

101%

Carbohydrates
56%

66%

Fats
20%

32%

Comparison summary
Which food is lower in Sugar?

Oat is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?

Oat contains less Sodium (difference - 599mg)
Which food is lower in glycemic index?

Oat is lower in glycemic index (difference - 1)
Which food is richer in minerals?

Oat is relatively richer in minerals
Which food is lower in Saturated Fat?

Bread is lower in Saturated Fat (difference - 0.228g)
Which food is cheaper?

Bread is cheaper (difference - $0.3)
Which food is richer in vitamins?

Bread is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)