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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.

Infographic

Bread vs Oat 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
1
:
7
Oat
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
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%

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
7
:
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%

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 Oat
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient 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
Starch g g
Fructose g g
Sugar 6.42g g Oat
Fiber 4.7g 10.6g Oat
Calcium 165mg 54mg 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
Vitamin A 0IU 0IU
Vitamin E 0.24mg mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.763mg Oat
Vitamin B2 0.382mg 0.139mg Bread
Vitamin B3 6.25mg 0.961mg Bread
Vitamin B5 0.456mg 1.349mg Oat
Vitamin B6 0.153mg 0.119mg Bread
Folate 86µg 56µg Bread
Vitamin B12 0µg 0µg
Vitamin K 5.7µg µg 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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.989g 1.217g Bread
Monounsaturated Fat 1.019g 2.178g Oat
Polyunsaturated fat 1.72g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Oat
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
33
Oat
Mineral Summary Score
66
Bread
112
Oat

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
101%
Oat
Carbohydrates
56%
Bread
66%
Oat
Fats
20%
Bread
32%
Oat

Comparison summary

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 is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 0.228g)
Which food is cheaper?
Bread
Bread is cheaper (difference - $0.3)
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. 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.