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  6. White bread vs. Oats

White bread vs. Oats — In-Depth Nutrition Comparison

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What are the differences between white bread and oats?

  • White bread is higher in vitamin B3; however, oats are richer in manganese, phosphorus, copper, magnesium, fiber, zinc, vitamin B1, and vitamin B5.
  • Oats' daily need coverage for manganese is 190% more.
  • Oats contain 245 times less sodium than white bread. White bread contains 490mg of sodium, while oats contain 2mg.
  • Oats have a lower glycemic index (59) than white bread (73).

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

Infographic

White bread vs Oats infographic
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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.
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%
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%
Contains more CalciumCalcium +166.7%
Contains more SeleniumSelenium +∞%
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%

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.
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%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +74.8%
Contains more Vitamin B3Vitamin B3 +397.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +98.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +43.2%
Contains more Vitamin B5Vitamin B5 +151.7%
Contains more Vitamin B6Vitamin B6 +36.8%
~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 White bread Oats DV% diff.
Manganese 0.536mg 4.916mg 190%
Phosphorus 98mg 523mg 61%
Copper 0.101mg 0.626mg 58%
Selenium 22µg 40%
Magnesium 23mg 177mg 37%
Fiber 2.7g 10.6g 32%
Zinc 0.74mg 3.97mg 29%
Vitamin B3 4.78mg 0.961mg 24%
Sodium 490mg 2mg 21%
Vitamin B1 0.533mg 0.763mg 19%
Protein 8.85g 16.89g 16%
Vitamin B5 0.536mg 1.349mg 16%
Starch 37.17g 15%
Iron 3.61mg 4.72mg 14%
Folate 111µg 56µg 14%
Potassium 126mg 429mg 9%
Calcium 144mg 54mg 9%
Vitamin B2 0.243mg 0.139mg 8%
Polyunsaturated fat 1.602g 2.535g 6%
Calories 266kcal 389kcal 6%
Carbs 49.42g 66.27g 6%
Fats 3.33g 6.9g 5%
Monounsaturated fat 0.599g 2.178g 4%
Fructose 2.43g 3%
Choline 14.6mg 3%
Vitamin B6 0.087mg 0.119mg 2%
Saturated fat 0.698g 1.217g 2%
Vitamin E 0.22mg 1%
Net carbs 46.72g 55.67g 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
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
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
Contains more WaterWater +343.1%
Contains more OtherOther +15.1%
Contains more ProteinProtein +90.8%
Contains more FatsFats +107.2%
Contains more CarbsCarbs +34.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
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
Contains less Sat. FatSaturated fat -42.6%
Contains more Mono. FatMonounsaturated fat +263.6%
Contains more Poly. FatPolyunsaturated fat +58.2%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients
  2. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.