Oat bread vs. White bread — In-Depth Nutrition Comparison

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What are the main differences between oat bread and white bread?

Oat bread is richer in selenium, manganese, vitamin B2, fiber, and phosphorus, while white bread is higher in calcium, folate, and iron.
Oat bread's daily need coverage for selenium is 15% higher.
White bread has 2 times less fiber than oat bread. Oat bread has 4.5g of fiber, while white bread has 2.7g.
Oat bread is lower in sodium.

We used Bread, oat bran and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

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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.

Oat bread

White bread

Contains more MagnesiumMagnesium	+52.2%
Contains more PotassiumPotassium	+16.7%
Contains more CopperCopper	+33.7%
Contains more ZincZinc	+20.3%
Contains more PhosphorusPhosphorus	+43.9%
Contains less SodiumSodium	-28%
Contains more ManganeseManganese	+45.3%
Contains more SeleniumSelenium	+36.4%

Contains more CalciumCalcium	+121.5%
Contains more IronIron	+15.7%

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.

Oat bread

White bread

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+100%
Contains more Vitamin B2Vitamin B2	+42.4%
Contains more Vitamin KVitamin K	+500%
Contains more CholineCholine	+28.1%

Contains more Vitamin B6Vitamin B6	+19.2%
Contains more FolateFolate	+37%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.533mg

~equal in Vitamin B3 ~4.78mg

~equal in Vitamin B5 ~0.536mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Starch		37.17g	15%
Selenium	30µg	22µg	15%
Manganese	0.779mg	0.536mg	11%
Folate	81µg	111µg	8%
Calcium	65mg	144mg	8%
Vitamin B2	0.346mg	0.243mg	8%
Fiber	4.5g	2.7g	7%
Sodium	353mg	490mg	6%
Iron	3.12mg	3.61mg	6%
Phosphorus	141mg	98mg	6%
Copper	0.135mg	0.101mg	4%
Fructose		2.43g	3%
Carbs	39.8g	49.42g	3%
Magnesium	35mg	23mg	3%
Protein	10.4g	8.85g	3%
Vitamin B1	0.504mg	0.533mg	2%
Calories	236kcal	266kcal	2%
Fats	4.4g	3.33g	2%
Monounsaturated fat	1.59g	0.599g	2%
Vitamin E	0.44mg	0.22mg	1%
Zinc	0.89mg	0.74mg	1%
Potassium	147mg	126mg	1%
Vitamin B5	0.581mg	0.536mg	1%
Vitamin B6	0.073mg	0.087mg	1%
Vitamin K	1.2µg	0.2µg	1%
Choline	18.7mg	14.6mg	1%
Polyunsaturated fat	1.694g	1.602g	1%
Net carbs	35.3g	46.72g	N/A
Sugar	7.7g	5.67g	N/A
Vitamin A	2µg	0µg	0%
Vitamin B3	4.831mg	4.78mg	0%
Trans fat		0.027g	N/A
Saturated fat	0.697g	0.698g	0%
Tryptophan	0.131mg		0%
Threonine	0.299mg		0%
Isoleucine	0.399mg		0%
Leucine	0.733mg		0%
Lysine	0.297mg		0%
Methionine	0.179mg		0%
Phenylalanine	0.518mg		0%
Valine	0.461mg		0%
Histidine	0.225mg		0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA		0.166g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A