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Oatmeal vs. Wheat Bread — In-Depth Nutrition Comparison

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How are oatmeal and wheat Bread different?

  • Oatmeal is richer in iron and vitamin A, while wheat Bread is higher in selenium, manganese, vitamin B3, phosphorus, vitamin B1, copper, and vitamin B2.
  • Wheat Bread covers your daily need for selenium, 52% more than oatmeal.
  • Oatmeal is lower in sodium.
  • Oatmeal has a higher glycemic index (79) than wheat Bread (60).

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Bread, wheat, toasted types were used in this article.

Infographic

Oatmeal vs Wheat Bread 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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%
Contains more IronIron +45.7%
Contains less SodiumSodium -91.8%
Contains more MagnesiumMagnesium +126.9%
Contains more CalciumCalcium +106.3%
Contains more PotassiumPotassium +265.6%
Contains more CopperCopper +200%
Contains more ZincZinc +137.1%
Contains more PhosphorusPhosphorus +144.2%
Contains more ManganeseManganese +146.8%
Contains more SeleniumSelenium +568%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +89.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B1Vitamin B1 +68.8%
Contains more Vitamin B2Vitamin B2 +77.7%
Contains more Vitamin B3Vitamin B3 +106.6%
Contains more Vitamin B5Vitamin B5 +43.8%
Contains more Vitamin KVitamin K +1325%
Contains more FolateFolate +95.5%
Contains more CholineCholine +370.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
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
Contains more WaterWater +246.8%
Contains more ProteinProtein +446.8%
Contains more FatsFats +214%
Contains more CarbsCarbs +377.9%
Contains more OtherOther +386%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -77.1%
Contains more Mono. FatMonounsaturated fat +160.6%
Contains more Poly. FatPolyunsaturated fat +303.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Wheat Bread
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Wheat Bread DV% diff.
Selenium 5µg 33.4µg 52%
Manganese 0.558mg 1.377mg 36%
Sodium 49mg 601mg 24%
Iron 5.96mg 4.09mg 23%
Protein 2.37g 12.96g 21%
Vitamin B3 3.025mg 6.25mg 20%
Phosphorus 77mg 188mg 16%
Vitamin B1 0.26mg 0.439mg 15%
Copper 0.066mg 0.198mg 15%
Carbs 11.67g 55.77g 15%
Vitamin A 130µg 0µg 14%
Vitamin B2 0.215mg 0.382mg 13%
Calories 68kcal 313kcal 12%
Fiber 1.7g 4.7g 12%
Folate 44µg 86µg 11%
Vitamin B6 0.29mg 0.153mg 11%
Calcium 80mg 165mg 9%
Polyunsaturated fat 0.426g 1.72g 9%
Zinc 0.62mg 1.47mg 8%
Magnesium 26mg 59mg 8%
Potassium 61mg 223mg 5%
Starch 10.37g 4%
Fats 1.36g 4.27g 4%
Vitamin K 0.4µg 5.7µg 4%
Saturated fat 0.226g 0.989g 3%
Choline 4.7mg 22.1mg 3%
Vitamin B5 0.317mg 0.456mg 3%
Monounsaturated fat 0.391g 1.019g 2%
Vitamin E 0.07mg 0.24mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 9.97g 51.07g N/A
Sugar 0.46g 6.42g N/A
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.092mg 0%
Threonine 0.083mg 0.299mg 0%
Isoleucine 0.105mg 0.258mg 0%
Leucine 0.2mg 0.461mg 0%
Lysine 0.135mg 0.215mg 0%
Methionine 0.04mg 0.105mg 0%
Phenylalanine 0.13mg 0.315mg 0%
Valine 0.151mg 0.31mg 0%
Histidine 0.057mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Wheat Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
26%
Oatmeal
36%
Wheat Bread
Minerals Daily Need Coverage Score
45%
Oatmeal
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 5.96g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 552mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 0.763g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.