Oats vs. Oat bread — In-Depth Nutrition Comparison
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A recap on the differences between oats and oat bread
- Oats are higher in manganese, phosphorus, copper, magnesium, zinc, fiber, vitamin B1, and iron, yet oat bread is higher in vitamin B3 and vitamin B2.
- Oats cover your daily manganese needs 180% more than oat bread.
- Oats contain 5 times more magnesium than oat bread. While oats contain 177mg of magnesium, oat bread contains only 35mg.
Food varieties used in this article are Oats and Bread, oat bran.
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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.
| Contains more MagnesiumMagnesium | +405.7% |
| Contains more PotassiumPotassium | +191.8% |
| Contains more IronIron | +51.3% |
| Contains more CopperCopper | +363.7% |
| Contains more ZincZinc | +346.1% |
| Contains more PhosphorusPhosphorus | +270.9% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +531.1% |
| Contains more CalciumCalcium | +20.4% |
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 B1Vitamin B1 | +51.4% |
| Contains more Vitamin B5Vitamin B5 | +132.2% |
| Contains more Vitamin B6Vitamin B6 | +63% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +148.9% |
| Contains more Vitamin B3Vitamin B3 | +402.7% |
| Contains more FolateFolate | +44.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.779mg | 180% |
| Copper | 0.626mg | 0.135mg | 55% |
| Phosphorus | 523mg | 141mg | 55% |
| Selenium | 30µg | 55% | |
| Magnesium | 177mg | 35mg | 34% |
| Zinc | 3.97mg | 0.89mg | 28% |
| Fiber | 10.6g | 4.5g | 24% |
| Vitamin B3 | 0.961mg | 4.831mg | 24% |
| Vitamin B1 | 0.763mg | 0.504mg | 22% |
| Iron | 4.72mg | 3.12mg | 20% |
| Vitamin B2 | 0.139mg | 0.346mg | 16% |
| Sodium | 2mg | 353mg | 15% |
| Vitamin B5 | 1.349mg | 0.581mg | 15% |
| Protein | 16.89g | 10.4g | 13% |
| Carbs | 66.27g | 39.8g | 9% |
| Calories | 389kcal | 236kcal | 8% |
| Potassium | 429mg | 147mg | 8% |
| Folate | 56µg | 81µg | 6% |
| Polyunsaturated fat | 2.535g | 1.694g | 6% |
| Fats | 6.9g | 4.4g | 4% |
| Vitamin B6 | 0.119mg | 0.073mg | 4% |
| Vitamin E | 0.44mg | 3% | |
| Choline | 18.7mg | 3% | |
| Saturated fat | 1.217g | 0.697g | 2% |
| Calcium | 54mg | 65mg | 1% |
| Vitamin K | 1.2µg | 1% | |
| Monounsaturated fat | 2.178g | 1.59g | 1% |
| Net carbs | 55.67g | 35.3g | N/A |
| Sugar | 7.7g | N/A | |
| Vitamin A | 0µg | 2µg | 0% |
| Tryptophan | 0.234mg | 0.131mg | 0% |
| Threonine | 0.575mg | 0.299mg | 0% |
| Isoleucine | 0.694mg | 0.399mg | 0% |
| Leucine | 1.284mg | 0.733mg | 0% |
| Lysine | 0.701mg | 0.297mg | 0% |
| Methionine | 0.312mg | 0.179mg | 0% |
| Phenylalanine | 0.895mg | 0.518mg | 0% |
| Valine | 0.937mg | 0.461mg | 0% |
| Histidine | 0.405mg | 0.225mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +62.4% |
| Contains more FatsFats | +56.8% |
| Contains more CarbsCarbs | +66.5% |
| Contains more OtherOther | +22.9% |
| Contains more WaterWater | +435.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +37% |
| Contains more Poly. FatPolyunsaturated fat | +49.6% |
| Contains less Sat. FatSaturated fat | -42.7% |
