White Bread vs. Oat Milk
Nutrition comparison of White Bread and Oat Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
oat milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and oat milk:
- Both white bread and oat milk are high in calcium.
- White bread has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12.
- White bread is a great source of protein.
- White bread is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Oat Milk (VANILLA OAT OATMILK, VANILLA) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and oat milk has 84% less calories than white bread - white bread has 238 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in fat and similar to oat milk for carbs. White bread has a macronutrient ratio of 18:74:8 and for oat milk, 13:73:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Oat Milk | |
|---|---|---|
| Protein | 18% | 13% |
| Carbohydrates | 74% | 73% |
| Fat | 8% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and oat milk has 84% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has 10 times more dietary fiber than oat milk - white bread has 9.2g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.
sugar
White bread and oat milk contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
White bread is a great source of protein and it has 753% more protein than oat milk - white bread has 10.7g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Both white bread and oat milk are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and oat milk does not contain significant amounts.
trans fat
Both white bread and oat milk are low in trans fat - white bread has 0.03g of trans fat per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin A
Oat milk has more Vitamin A than white bread - oat milk has 37.5ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin D
Oat milk has more Vitamin D than white bread - oat milk has 33iu of Vitamin D per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread has more Vitamin E than oat milk - white bread has 0.38mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Vitamin K
White bread has more Vitamin K than oat milk - white bread has 7.7ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
White bread has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12. Both white bread and oat milk contain significant amounts of riboflavin.
| White Bread | Oat Milk | |
|---|---|---|
| Thiamin | 0.51 MG | ~ |
| Riboflavin | 0.255 MG | 0.142 MG |
| Niacin | 4.455 MG | ~ |
| Pantothenic acid | 0.455 MG | ~ |
| Vitamin B6 | 0.08 MG | ~ |
| Folate | 127 UG | ~ |
| Vitamin B12 | ~ | 0.38 UG |
Minerals
calcium
Both white bread and oat milk are high in calcium. White bread has 447% more calcium than oat milk - white bread has 684mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
White bread is an excellent source of iron and it has 15 times more iron than oat milk - white bread has 4.9mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
White bread has 263% more potassium than oat milk - white bread has 127mg of potassium per 100 grams and oat milk has 35mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Bread (Bread, white wheat) and Oat Milk (VANILLA OAT OATMILK, VANILLA) .
White Bread g
()
|
Daily Values (%) |
Oat Milk g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white bread or oat milk contain more calories in 100 grams?White bread is high in calories and oat milk has 80% less calories than white bread - white bread has 238 calories in 100g and oat milk has 38 calories.
Does white bread or oat milk have more carbohydrates?
By weight, white bread is high in carbohydrates and oat milk has 80% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does white bread or oat milk contain more calcium?
Both white bread and oat milk are high in calcium. White bread has 450% more calcium than oat milk - white bread has 684mg of calcium in 100 grams and oat milk has 125mg of calcium.
Does white bread or oat milk contain more iron?
White bread is an abundant source of iron and it has 15 times more iron than oat milk - white bread has 4.9mg of iron in 100 grams and oat milk has 0.3mg of iron.