Raisin bread vs. Oatmeal bread — Health Impact and Nutrition Comparison
Summary
Raisin bread is high in carbs, potassium, iron, folate, and vitamins B2, B3, B5, and K. In contrast, oatmeal bread has more protein, phosphorus, choline, selenium, magnesium, and vitamin E. Moreover, raisin bread contains less sodium and is low-GI, whereas oatmeal bread has fewer calories.
Table of contents
Introduction
Raisin bread typically includes raisins, which are dried grapes, as ingredients, adding a sweet flavor and chewy texture.
Oatmeal bread contains oats as an ingredient, adding a nutty flavor and a slightly chewy texture.
Nutrition
We will compare the nutritional values of raisin bread and oatmeal bread, concentrating on the differences.
Macronutrients and Calories
Both have similar nutritional densities, raisin bread being a little denser. Raisin bread contains 33.5% water, whereas oatmeal bread contains 36.7% water.
Macronutrient Comparison
Contains
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OtherOther
+11.1%
Calories
Raisin bread has more calories compared to oatmeal bread. A hundred grams of raisin bread provides 274 calories, while oatmeal bread has 269 calories.
One oz of raisin bread, or 28.35g, has 78 kcal, whereas one oz of oatmeal bread provides 76 kcal.
Protein
Compared to raisin bread, oatmeal bread has a higher protein level. A hundred grams of raisin bread has 7.9g of protein, whereas oatmeal bread provides 8.4g. Both contain all essential amino acids, but oatmeal bread is higher in all of them.
Fats
Overall, the fat content of raisin bread and oatmeal bread is 4.4 grams per hundred grams. Raisin bread has more monounsaturated fat, whereas oatmeal bread has more polyunsaturated fat and less saturated fat.
Fat Type Comparison
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Mono. FatMonounsaturated Fat
+45.4%
Contains
less
Sat. FatSaturated Fat
-35%
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Poly. FatPolyunsaturated fat
+150.7%
Carbohydrates
Raisin bread has more carb content compared to oatmeal bread. A hundred grams of raisin bread has 52.3g of carbohydrates, whereas oatmeal bread provides 48.5g. A hundred grams of raisin bread has 48g of net carbs, whereas oatmeal bread provides 44.5g. The fiber content of oatmeal bread is 4g, while raisin bread has 4.3g of dietary fiber.
Carbohydrate type comparison
Cholesterol
Raisin bread and oatmeal bread do not contain cholesterol.
Vitamins
Raisin bread contains more vitamins B2, B3, B5, and folate. On the other hand, oatmeal bread has more vitamin B1 and vitamin E. Moreover, oatmeal bread contains small amounts of vitamin A and vitamin B12, while raisin bread has vitamin C. Both lack vitamin D.
Vitamin Comparison
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Vitamin CVitamin C
+∞%
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Vitamin B2Vitamin B2
+65.8%
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Vitamin B5Vitamin B5
+13.5%
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Vitamin KVitamin K
+13.3%
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FolateFolate
+71%
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Vitamin AVitamin A
+∞%
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Vitamin EVitamin E
+71.4%
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Vitamin B1Vitamin B1
+17.7%
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Vitamin B12Vitamin B12
+∞%
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CholineCholine
+28.1%
Minerals
Raisin bread is high in potassium and iron, whereas oatmeal bread has more phosphorus, selenium, magnesium, choline, zinc, manganese, and copper.
Both have high sodium content, although oatmeal bread has higher. In a 100g serving, raisin and oatmeal bread contain 347mg and 447mg of sodium, respectively. They have equal amounts of calcium.
Mineral Comparison
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PotassiumPotassium
+59.9%
Contains
less
SodiumSodium
-22.4%
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MagnesiumMagnesium
+42.3%
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ZincZinc
+41.7%
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PhosphorusPhosphorus
+15.6%
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ManganeseManganese
+87.6%
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SeleniumSelenium
+23%
Glycemic Index
Overall, oatmeal bread has a higher glycemic index. Raisin bread has a glycemic index of 53. The glycemic index of oatmeal bread is 65. The GI for oatmeal bread falls in the medium category, whereas raisin bread is a low-GI food.
Acidity
The PRAL value reflects how foods can contribute to acidity or alkalinity in the body. The PRAL value of raisin bread is 1.6, whereas oatmeal bread's PRAL level is 4. That indicates both are acidic, oatmeal bread being more acid-forming.
Health Benefits
Cardiovascular Health
Studies have shown that oats can reduce serum LDL cholesterol and total cholesterol, known risk factors for CVD. Beta-glucan-rich oat-based products like oatmeal bread may significantly decrease blood lipid profile and blood pressure by regulating insulin metabolism in individuals with mild hypercholesterolemia (1, 2).
Eating oatmeal bread for four weeks, as opposed to wheat bread, raises serum nitric oxide (NO) levels and widens brachial artery diameters. However, it does not impact flow-mediated dilation (FMD) (3).
Raisin intake is linked to improvements in total cholesterol, LDL cholesterol, and some inflammatory markers, suggesting potential cardiovascular benefits (4).
According to the study, regular consumption of raisins may lower systolic and diastolic blood pressure (5).
Obesity
Studies suggest that raisins enhance satiety, decrease appetite, and have a potential role in weight management due to their fiber content. Soluble fibers in raisins may impact the secretion of gut hormones and slow gastric emptying, contributing to satiation. Dried fruit consumers, including raisin consumers, may lower body weight, body mass index (BMI), and waist circumference (5).
Oatmeal bread's beta-glucan may reduce hunger by delaying gastric emptying and activating the gut's hypothalamic axis, which increases feelings of fullness (1).
Digestive Health
Consuming raisins can improve colon function and shorten transit time. Studies showed that raisins increased beneficial bacteria like Bifidobacteria and Lactobacilli and stimulated short-chain fatty acid (SCFA) production. However, they do not significantly contribute to the biodiversity of the microbiota. In vivo studies found that raisin consumption altered the prevalence of specific bacteria, such as Faecalibacterium prausnitzii, Bacteroidetes sp., and Ruminococcus sp., and increased SCFA production (4).
Oats contain unique phytochemicals, including high beta-glucan, high lipids, and phenolics, which may improve gut health.
Oat consumption may increase short-chain fatty acid (SCFA) concentration in colonic digestion, fecal water content, lower pH, ammonia levels, and β-glucuronidase activity (1).
People with celiac disease may choose gluten-free flour, such as almond flour, coconut flour, or rice flour. These alternative flours can help create delicious gluten-free versions of raisin bread and oatmeal bread that are safe for individuals with celiac disease to enjoy.
Cancer
According to the study, raisin extracts have chemopreventive and antiproliferative effects on colon cancer. The dietary fiber and tartaric acid in raisins may decrease fecal bile acids and potentially reduce the risk of colon-rectal cancer (4).
The results indicate that consuming more grain products like oatmeal bread may reduce the risk of colon cancer in men but not in women. Oat beta-glucan (OBG) has antitumor activity against skin cancer cells, epithelial lung cancer, and colon carcinoma. It has cytotoxic effects and may induce oxidative stress in lung cancer cells (1, 6).
Appearance
Raisin bread often has a light to medium brown crust with a soft, fluffy interior. It may have visible raisins distributed throughout the loaf, adding darker color and texture. The crust can sometimes be slightly shiny due to the sugars in the raisins.
Oatmeal bread typically has a darker, more rustic appearance than raisin bread. It may have a hearty crust with a chewy texture, often sprinkled with oats.
Varieties
Overall, there are many regional and individual variations of oatmeal and raisin breads.
Traditional oatmeal bread, honey oat bread, oatmeal sandwich bread, and oatmeal raisin bread are common types of oatmeal bread.
Whole wheat raisin bread, Challah, Irish raisin bread, and cinnamon raisin oatmeal bread are common types of raisin bread.
Taste and Use
Raisin bread has a sweeter flavor due to the raisins.
On the other hand, oatmeal bread has a heartier, nuttier flavor and a denser texture.
You can eat raisin bread toasted with butter or use it in sweet dishes like bread pudding.
Oatmeal bread is versatile. You can use it for sandwiches and toast.
How Can You Make Them?
To prepare oatmeal bread, flour, oats, instant yeast, water, honey or sugar, and salt. Combine these ingredients in a bowl to form a dough, then allow it to rise. Shape the dough into a loaf and bake until it turns golden brown.
Flour, yeast, water, salt, sugar, butter, milk, and raisins for raisin bread. Mix these ingredients, knead the dough, and let it rise. Fold in the raisins, shape the dough into a loaf, allow it to rise again, and bake until fully cooked. Use the oven to bake both breads at 350°F (175°C) for 30-35 minutes.
Traditional oatmeal bread and raisin bread recipes do not require eggs. However, if you prefer, there are variations of these recipes that include eggs.
Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8625765/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4251477/
- https://www.hindawi.com/journals/bmri/2014/481904/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019280/
- https://ift.onlinelibrary.wiley.com/doi/10.1111/1750-3841.12071
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2938253/
Infographic
Comparison summary table
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Glycemic Index | |||
Lower in Saturated Fat | |||
Rich in minerals | |||
Lower in Cholesterol | Equal | ||
Lower in price | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 274kcal | 269kcal | |
Protein | 7.9g | 8.4g | |
Fats | 4.4g | 4.4g | |
Vitamin C | 0.1mg | 0mg | |
Net carbs | 48g | 44.5g | |
Carbs | 52.3g | 48.5g | |
Magnesium | 26mg | 37mg | |
Calcium | 66mg | 66mg | |
Potassium | 227mg | 142mg | |
Iron | 2.9mg | 2.7mg | |
Sugar | 5.68g | 8.14g | |
Fiber | 4.3g | 4g | |
Copper | 0.198mg | 0.209mg | |
Zinc | 0.72mg | 1.02mg | |
Phosphorus | 109mg | 126mg | |
Sodium | 347mg | 447mg | |
Vitamin A | 0IU | 16IU | |
Vitamin A | 0µg | 5µg | |
Vitamin E | 0.28mg | 0.48mg | |
Manganese | 0.501mg | 0.94mg | |
Selenium | 20µg | 24.6µg | |
Vitamin B1 | 0.339mg | 0.399mg | |
Vitamin B2 | 0.398mg | 0.24mg | |
Vitamin B3 | 3.466mg | 3.136mg | |
Vitamin B5 | 0.387mg | 0.341mg | |
Vitamin B6 | 0.069mg | 0.068mg | |
Vitamin B12 | 0µg | 0.03µg | |
Vitamin K | 1.7µg | 1.5µg | |
Folate | 106µg | 62µg | |
Choline | 14.6mg | 18.7mg | |
Saturated Fat | 1.081g | 0.703g | |
Monounsaturated Fat | 2.294g | 1.578g | |
Polyunsaturated fat | 0.679g | 1.702g | |
Tryptophan | 0.083mg | 0.116mg | |
Threonine | 0.222mg | 0.247mg | |
Isoleucine | 0.287mg | 0.325mg | |
Leucine | 0.516mg | 0.608mg | |
Lysine | 0.2mg | 0.27mg | |
Methionine | 0.128mg | 0.152mg | |
Phenylalanine | 0.361mg | 0.414mg | |
Valine | 0.329mg | 0.393mg | |
Histidine | 0.167mg | 0.186mg |
Which food is preferable for your diet?
Low Calories diet | ||
Low Fats diet | Equal | |
Low Carbs diet | ||
Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Raisin bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172680/nutrients
- Oatmeal bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172678/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.