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  6. Oats vs. White bread

Oats vs. White bread — In-Depth Nutrition Comparison

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What are the differences between oats and white bread?

  • Oats are higher in manganese, phosphorus, copper, magnesium, fiber, zinc, vitamin B1, and vitamin B5; however, white bread is richer in vitamin B3.
  • Oats' daily need coverage for manganese is 190% more.
  • White bread contains 8 times less magnesium than oats. Oats contain 177mg of magnesium, while white bread contains 23mg.
  • Oats have less sodium.
  • Oats have a lower glycemic index (59) than white bread (73).

We used Oats and Bread, white, commercially prepared (includes soft bread crumbs) types in this article.

Infographic

Oats vs White bread 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.
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 +669.6%
Contains more PotassiumPotassium +240.5%
Contains more IronIron +30.7%
Contains more CopperCopper +519.8%
Contains more ZincZinc +436.5%
Contains more PhosphorusPhosphorus +433.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +817.2%
Contains more CalciumCalcium +166.7%

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.
Oats
Oats
3
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 B1Vitamin B1 +43.2%
Contains more Vitamin B5Vitamin B5 +151.7%
Contains more Vitamin B6Vitamin B6 +36.8%
Contains more Vitamin B2Vitamin B2 +74.8%
Contains more Vitamin B3Vitamin B3 +397.4%
Contains more FolateFolate +98.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats White bread DV% diff.
Manganese 4.916mg 0.536mg 190%
Phosphorus 523mg 98mg 61%
Copper 0.626mg 0.101mg 58%
Selenium 22µg 40%
Magnesium 177mg 23mg 37%
Fiber 10.6g 2.7g 32%
Zinc 3.97mg 0.74mg 29%
Vitamin B3 0.961mg 4.78mg 24%
Sodium 2mg 490mg 21%
Vitamin B1 0.763mg 0.533mg 19%
Protein 16.89g 8.85g 16%
Vitamin B5 1.349mg 0.536mg 16%
Starch 37.17g 15%
Iron 4.72mg 3.61mg 14%
Folate 56µg 111µg 14%
Potassium 429mg 126mg 9%
Calcium 54mg 144mg 9%
Vitamin B2 0.139mg 0.243mg 8%
Polyunsaturated fat 2.535g 1.602g 6%
Calories 389kcal 266kcal 6%
Carbs 66.27g 49.42g 6%
Fats 6.9g 3.33g 5%
Monounsaturated fat 2.178g 0.599g 4%
Fructose 2.43g 3%
Choline 14.6mg 3%
Vitamin B6 0.119mg 0.087mg 2%
Saturated fat 1.217g 0.698g 2%
Vitamin E 0.22mg 1%
Net carbs 55.67g 46.72g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 ProteinProtein +90.8%
Contains more FatsFats +107.2%
Contains more CarbsCarbs +34.1%
Contains more WaterWater +343.1%
Contains more OtherOther +15.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 more Mono. FatMonounsaturated fat +263.6%
Contains more Poly. FatPolyunsaturated fat +58.2%
Contains less Sat. FatSaturated fat -42.6%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.