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.
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 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.
| Contains more Vitamin AVitamin A | +400% |
| 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 D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.4 g
Fats:
4.4 g
Carbs:
39.8 g
Water:
44 g
Other:
1.4 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more ProteinProtein | +17.5% |
| Contains more FatsFats | +32.1% |
| Contains more WaterWater | +20.8% |
| Contains more CarbsCarbs | +24.2% |
| Contains more OtherOther | +41.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.697 g
Monounsaturated Fat:
Mono. Fat
1.59 g
Polyunsaturated fat:
Poly. Fat
1.694 g
Saturated Fat:
Sat. Fat
0.698 g
Monounsaturated Fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains more Mono. FatMonounsaturated Fat | +165.4% |
~equal in
Saturated Fat
~0.698g
~equal in
Polyunsaturated fat
~1.602g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 236kcal | 266kcal |
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| Protein | 10.4g | 8.85g |
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| Fats | 4.4g | 3.33g |
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| Net carbs | 35.3g | 46.72g |
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| Carbs | 39.8g | 49.42g |
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| Magnesium | 35mg | 23mg |
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| Calcium | 65mg | 144mg |
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| Potassium | 147mg | 126mg |
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| Iron | 3.12mg | 3.61mg |
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| Sugar | 7.7g | 5.67g |
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| Fiber | 4.5g | 2.7g |
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| Copper | 0.135mg | 0.101mg |
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| Zinc | 0.89mg | 0.74mg |
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| Starch | 37.17g |
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| Phosphorus | 141mg | 98mg |
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| Sodium | 353mg | 490mg |
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| Vitamin A | 5IU | 1IU |
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| Vitamin A | 2µg | 0µg |
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| Vitamin E | 0.44mg | 0.22mg |
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| Manganese | 0.779mg | 0.536mg |
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| Selenium | 30µg | 22µg |
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| Vitamin B1 | 0.504mg | 0.533mg |
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| Vitamin B2 | 0.346mg | 0.243mg |
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| Vitamin B3 | 4.831mg | 4.78mg |
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| Vitamin B5 | 0.581mg | 0.536mg |
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| Vitamin B6 | 0.073mg | 0.087mg |
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| Vitamin K | 1.2µg | 0.2µg |
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| Folate | 81µg | 111µg |
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| Trans Fat | 0.027g |
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| Choline | 18.7mg | 14.6mg |
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| Saturated Fat | 0.697g | 0.698g |
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| Monounsaturated Fat | 1.59g | 0.599g |
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| Polyunsaturated fat | 1.694g | 1.602g |
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| Tryptophan | 0.131mg |
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| Threonine | 0.299mg |
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| Isoleucine | 0.399mg |
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| Leucine | 0.733mg |
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| Lysine | 0.297mg |
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| Methionine | 0.179mg |
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| Phenylalanine | 0.518mg |
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| Valine | 0.461mg |
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| Histidine | 0.225mg |
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| Fructose | 2.43g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - ALA | 0.166g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
33%
Minerals Daily Need Coverage Score
62%
56%
Comparison summary
Which food is lower in Sugar?
White Bread is lower in Sugar (difference - 2.03g)
Which food contains less Sodium?
Oat bread contains less Sodium (difference - 137mg)
Which food is lower in Saturated Fat?
Oat bread is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Oat bread is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Oat bread is relatively richer in minerals
Which food is richer in vitamins?
Oat bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)