White bread vs. Oat bread — In-Depth Nutrition Comparison

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What are the main differences between white bread and oat bread?

White bread is richer in calcium, folate, and iron, while oat bread is higher in selenium, manganese, vitamin B2, fiber, and phosphorus.
Oat bread's daily need coverage for selenium is 15% higher.
Oat bread has 2 times less calcium than white bread. White bread has 144mg of calcium, while oat bread has 65mg.
Oat bread is lower in sodium.

We used Bread, white, commercially prepared (includes soft bread crumbs) and Bread, oat bran types in this comparison.

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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.

White bread

Oat bread

Contains more CalciumCalcium	+121.5%
Contains more IronIron	+15.7%

Contains more MagnesiumMagnesium	+52.2%
Contains more PotassiumPotassium	+16.7%
Contains more CopperCopper	+33.7%
Contains more ZincZinc	+20.3%
Contains more PhosphorusPhosphorus	+43.9%
Contains less SodiumSodium	-28%
Contains more ManganeseManganese	+45.3%
Contains more SeleniumSelenium	+36.4%

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.

White bread

Oat bread

Contains more Vitamin B6Vitamin B6	+19.2%
Contains more FolateFolate	+37%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+100%
Contains more Vitamin B2Vitamin B2	+42.4%
Contains more Vitamin KVitamin K	+500%
Contains more CholineCholine	+28.1%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.504mg

~equal in Vitamin B3 ~4.831mg

~equal in Vitamin B5 ~0.581mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Starch	37.17g		15%
Selenium	22µg	30µg	15%
Manganese	0.536mg	0.779mg	11%
Folate	111µg	81µg	8%
Calcium	144mg	65mg	8%
Vitamin B2	0.243mg	0.346mg	8%
Fiber	2.7g	4.5g	7%
Sodium	490mg	353mg	6%
Iron	3.61mg	3.12mg	6%
Phosphorus	98mg	141mg	6%
Copper	0.101mg	0.135mg	4%
Fructose	2.43g		3%
Carbs	49.42g	39.8g	3%
Magnesium	23mg	35mg	3%
Protein	8.85g	10.4g	3%
Vitamin B1	0.533mg	0.504mg	2%
Calories	266kcal	236kcal	2%
Fats	3.33g	4.4g	2%
Monounsaturated fat	0.599g	1.59g	2%
Vitamin E	0.22mg	0.44mg	1%
Zinc	0.74mg	0.89mg	1%
Potassium	126mg	147mg	1%
Vitamin B5	0.536mg	0.581mg	1%
Vitamin B6	0.087mg	0.073mg	1%
Vitamin K	0.2µg	1.2µg	1%
Choline	14.6mg	18.7mg	1%
Polyunsaturated fat	1.602g	1.694g	1%
Net carbs	46.72g	35.3g	N/A
Sugar	5.67g	7.7g	N/A
Vitamin A	0µg	2µg	0%
Vitamin B3	4.78mg	4.831mg	0%
Trans fat	0.027g		N/A
Saturated fat	0.698g	0.697g	0%
Tryptophan		0.131mg	0%
Threonine		0.299mg	0%
Isoleucine		0.399mg	0%
Leucine		0.733mg	0%
Lysine		0.297mg	0%
Methionine		0.179mg	0%
Phenylalanine		0.518mg	0%
Valine		0.461mg	0%
Histidine		0.225mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - ALA	0.166g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A