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Oatmeal vs. White bread — In-Depth Nutrition Comparison

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Important differences between oatmeal and white bread

  • Oatmeal has more iron, vitamin B6, and vitamin A; however, white bread has more selenium, vitamin B1, folate, vitamin B3, and calcium.
  • White bread's daily need coverage for selenium is 31% more.
  • Oatmeal has 433 times more vitamin A than white bread. Oatmeal has 433IU of vitamin A, while white bread has 1IU.
  • Oatmeal is lower in sodium.

The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Oatmeal vs White 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +13%
Contains more IronIron +65.1%
Contains less SodiumSodium -90%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +106.6%
Contains more CopperCopper +53%
Contains more ZincZinc +19.4%
Contains more PhosphorusPhosphorus +27.3%
Contains more SeleniumSelenium +340%
~equal in Manganese ~0.536mg

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% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin EVitamin E +214.3%
Contains more Vitamin B1Vitamin B1 +105%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B3Vitamin B3 +58%
Contains more Vitamin B5Vitamin B5 +69.1%
Contains more FolateFolate +152.3%
Contains more CholineCholine +210.6%
~equal in Vitamin C ~0mg
~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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +130.7%
Contains more ProteinProtein +273.4%
Contains more FatsFats +144.9%
Contains more CarbsCarbs +323.5%
Contains more OtherOther +247.4%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -67.6%
Contains more Mono. FatMonounsaturated fat +53.2%
Contains more Poly. FatPolyunsaturated fat +276.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +258.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal White 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 Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Oatmeal White bread DV% diff.
Selenium 5µg 22µg 31%
Iron 5.96mg 3.61mg 29%
Vitamin B1 0.26mg 0.533mg 23%
Sodium 49mg 490mg 19%
Folate 44µg 111µg 17%
Vitamin B6 0.29mg 0.087mg 16%
Vitamin A 130µg 0µg 14%
Carbs 11.67g 49.42g 13%
Protein 2.37g 8.85g 13%
Vitamin B3 3.025mg 4.78mg 11%
Starch 10.37g 37.17g 11%
Calories 68kcal 266kcal 10%
Polyunsaturated fat 0.426g 1.602g 8%
Calcium 80mg 144mg 6%
Fiber 1.7g 2.7g 4%
Vitamin B5 0.317mg 0.536mg 4%
Copper 0.066mg 0.101mg 4%
Fats 1.36g 3.33g 3%
Phosphorus 77mg 98mg 3%
Fructose 0g 2.43g 3%
Choline 4.7mg 14.6mg 2%
Potassium 61mg 126mg 2%
Vitamin B2 0.215mg 0.243mg 2%
Saturated fat 0.226g 0.698g 2%
Monounsaturated fat 0.391g 0.599g 1%
Zinc 0.62mg 0.74mg 1%
Magnesium 26mg 23mg 1%
Manganese 0.558mg 0.536mg 1%
Vitamin E 0.07mg 0.22mg 1%
Net carbs 9.97g 46.72g N/A
Sugar 0.46g 5.67g N/A
Vitamin K 0.4µg 0.2µg 0%
Trans fat 0.003g 0.027g N/A
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal White 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
33%
White bread
Minerals Daily Need Coverage Score
45%
Oatmeal
56%
White bread

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is lower in glycemic index?
White bread
White bread is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 5.21g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 441mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 0.472g)
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 ($)

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.