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White Bread vs. Oatmeal — In-Depth Nutrition Comparison

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Important differences between White Bread and Oatmeal

  • White Bread has more Selenium, Vitamin B1, Folate, Vitamin B3, and Calcium, however, Oatmeal has more Iron, Vitamin B6, and Vitamin A RAE.
  • White Bread's daily need coverage for Selenium is 31% more.
  • White Bread has 10 times more Sodium than Oatmeal. White Bread has 490mg of Sodium, while Oatmeal has 49mg.

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

Infographic

White Bread vs Oatmeal 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.
Contains more Calcium +80%
Contains more Phosphorus +27.3%
Contains more Potassium +106.6%
Contains more Zinc +19.4%
Contains more Copper +53%
Contains more Selenium +340%
Contains more Iron +65.1%
Contains more Magnesium +13%
Contains less Sodium -90%
Equal in Manganese - 0.558
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Calcium +80%
Contains more Phosphorus +27.3%
Contains more Potassium +106.6%
Contains more Zinc +19.4%
Contains more Copper +53%
Contains more Selenium +340%
Contains more Iron +65.1%
Contains more Magnesium +13%
Contains less Sodium -90%
Equal in Manganese - 0.558

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 E +214.3%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +13%
Contains more Vitamin B3 +58%
Contains more Vitamin B5 +69.1%
Contains more Folate +152.3%
Contains more Vitamin A +43200%
Contains more Vitamin B6 +233.3%
Contains more Vitamin K +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +214.3%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +13%
Contains more Vitamin B3 +58%
Contains more Vitamin B5 +69.1%
Contains more Folate +152.3%
Contains more Vitamin A +43200%
Contains more Vitamin B6 +233.3%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +273.4%
Contains more Fats +144.9%
Contains more Carbs +323.5%
Contains more Other +247.4%
Contains more Water +130.7%
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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +273.4%
Contains more Fats +144.9%
Contains more Carbs +323.5%
Contains more Other +247.4%
Contains more Water +130.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +53.2%
Contains more Polyunsaturated fat +276.1%
Contains less Saturated Fat -67.6%
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +53.2%
Contains more Polyunsaturated fat +276.1%
Contains less Saturated Fat -67.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +258.4%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Galactose +∞%
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
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
Contains more Starch +258.4%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White Bread Oatmeal
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White Bread Oatmeal Opinion
Net carbs 46.72g 9.97g White Bread
Protein 8.85g 2.37g White Bread
Fats 3.33g 1.36g White Bread
Carbs 49.42g 11.67g White Bread
Calories 266kcal 68kcal White Bread
Starch 37.17g 10.37g White Bread
Fructose 2.43g 0g White Bread
Sugar 5.67g 0.46g Oatmeal
Fiber 2.7g 1.7g White Bread
Calcium 144mg 80mg White Bread
Iron 3.61mg 5.96mg Oatmeal
Magnesium 23mg 26mg Oatmeal
Phosphorus 98mg 77mg White Bread
Potassium 126mg 61mg White Bread
Sodium 490mg 49mg Oatmeal
Zinc 0.74mg 0.62mg White Bread
Copper 0.101mg 0.066mg White Bread
Manganese 0.536mg 0.558mg Oatmeal
Selenium 22µg 5µg White Bread
Vitamin A 1IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.22mg 0.07mg White Bread
Vitamin B1 0.533mg 0.26mg White Bread
Vitamin B2 0.243mg 0.215mg White Bread
Vitamin B3 4.78mg 3.025mg White Bread
Vitamin B5 0.536mg 0.317mg White Bread
Vitamin B6 0.087mg 0.29mg Oatmeal
Folate 111µg 44µg White Bread
Vitamin K 0.2µg 0.4µg Oatmeal
Tryptophan 0.04mg Oatmeal
Threonine 0.083mg Oatmeal
Isoleucine 0.105mg Oatmeal
Leucine 0.2mg Oatmeal
Lysine 0.135mg Oatmeal
Methionine 0.04mg Oatmeal
Phenylalanine 0.13mg Oatmeal
Valine 0.151mg Oatmeal
Histidine 0.057mg Oatmeal
Trans Fat 0.027g 0.003g Oatmeal
Saturated Fat 0.698g 0.226g Oatmeal
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 0.391g White Bread
Polyunsaturated fat 1.602g 0.426g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
White Bread
27%
Oatmeal
Minerals Daily Need Coverage Score
56%
White Bread
45%
Oatmeal

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 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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.