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  6. Wheat Bread vs. Oats

Wheat Bread vs. Oats — In-Depth Nutrition Comparison

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Summary of differences between wheat Bread and oats

  • Wheat Bread has more vitamin B3 and vitamin B2; however, oats are higher in manganese, phosphorus, copper, magnesium, vitamin B1, fiber, and zinc.
  • Oats cover your daily need for manganese, 154% more than wheat Bread.
  • Wheat Bread has 301 times more sodium than oats. While wheat Bread has 601mg of sodium, oats have only 2mg.

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

Infographic

Wheat Bread vs Oats 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CalciumCalcium +205.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +92.4%
Contains more IronIron +15.4%
Contains more CopperCopper +216.2%
Contains more ZincZinc +170.1%
Contains more PhosphorusPhosphorus +178.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Oats
Oats
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +174.8%
Contains more Vitamin B3Vitamin B3 +550.4%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +53.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +73.8%
Contains more Vitamin B5Vitamin B5 +195.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Oats DV% diff.
Manganese 1.377mg 4.916mg 154%
Selenium 33.4µg 61%
Phosphorus 188mg 523mg 48%
Copper 0.198mg 0.626mg 48%
Vitamin B3 6.25mg 0.961mg 33%
Magnesium 59mg 177mg 28%
Vitamin B1 0.439mg 0.763mg 27%
Sodium 601mg 2mg 26%
Fiber 4.7g 10.6g 24%
Zinc 1.47mg 3.97mg 23%
Vitamin B2 0.382mg 0.139mg 19%
Vitamin B5 0.456mg 1.349mg 18%
Calcium 165mg 54mg 11%
Protein 12.96g 16.89g 8%
Iron 4.09mg 4.72mg 8%
Folate 86µg 56µg 8%
Potassium 223mg 429mg 6%
Vitamin K 5.7µg 5%
Polyunsaturated fat 1.72g 2.535g 5%
Choline 22.1mg 4%
Calories 313kcal 389kcal 4%
Fats 4.27g 6.9g 4%
Carbs 55.77g 66.27g 4%
Vitamin B6 0.153mg 0.119mg 3%
Monounsaturated fat 1.019g 2.178g 3%
Vitamin E 0.24mg 2%
Saturated fat 0.989g 1.217g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 55.67g N/A
Sugar 6.42g N/A
Tryptophan 0.092mg 0.234mg 0%
Threonine 0.299mg 0.575mg 0%
Isoleucine 0.258mg 0.694mg 0%
Leucine 0.461mg 1.284mg 0%
Lysine 0.215mg 0.701mg 0%
Methionine 0.105mg 0.312mg 0%
Phenylalanine 0.315mg 0.895mg 0%
Valine 0.31mg 0.937mg 0%
Histidine 0.15mg 0.405mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Oats
Oats
3
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 WaterWater +194.8%
Contains more OtherOther +61%
Contains more ProteinProtein +30.3%
Contains more FatsFats +61.6%
Contains more CarbsCarbs +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -18.7%
Contains more Mono. FatMonounsaturated fat +113.7%
Contains more Poly. FatPolyunsaturated fat +47.4%

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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. Oats - 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.