Whole Wheat Bread vs. Oat Milk
Nutrition comparison of Whole Wheat 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
whole wheat bread
versus
oat milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and oat milk:
- Both whole wheat bread and oat milk are high in calcium.
- Oat milk has 67% less sugar than whole wheat bread.
- Whole wheat bread has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Oat Milk (VANILLA OAT OATMILK, VANILLA) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and oat milk has 86% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, lighter in carbs and similar to oat milk for fat. Whole wheat bread has a macronutrient ratio of 20:66:14 and for oat milk, 13:73:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Oat Milk | |
|---|---|---|
| Protein | 20% | 13% |
| Carbohydrates | 66% | 73% |
| Fat | 14% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and oat milk has 84% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 825% more dietary fiber than oat milk - whole wheat bread has 7.4g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.
sugar
Oat milk has 67% less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 969% more protein than oat milk - whole wheat bread has 13.4g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Both whole wheat bread and oat milk are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and oat milk contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and oat milk does not contain significant amounts.
Vitamin A
Oat milk has more Vitamin A than whole wheat bread - oat milk has 37.5ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Oat milk has more Vitamin D than whole wheat bread - oat milk has 33iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than oat milk - whole wheat bread has 0.37mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Vitamin K
Whole wheat bread and oat milk contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Whole wheat bread has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12. Both whole wheat bread and oat milk contain significant amounts of riboflavin.
| Whole Wheat Bread | Oat Milk | |
|---|---|---|
| Thiamin | 0.279 MG | ~ |
| Riboflavin | 0.131 MG | 0.142 MG |
| Niacin | 4.042 MG | ~ |
| Pantothenic acid | 0.336 MG | ~ |
| Vitamin B6 | 0.263 MG | ~ |
| Folate | 75 UG | ~ |
| Vitamin B12 | ~ | 0.38 UG |
Minerals
calcium
Both whole wheat bread and oat milk are high in calcium. Oat milk has 21% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 733% more iron than oat milk - whole wheat bread has 2.5mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 557% more potassium than oat milk - whole wheat bread has 230mg of potassium per 100 grams and oat milk has 35mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Oat Milk .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Oat Milk (VANILLA OAT OATMILK, VANILLA) .
Whole Wheat 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 whole wheat bread or oat milk contain more calories in 100 grams?Whole wheat bread is high in calories and oat milk has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and oat milk has 38 calories.
Does whole wheat bread or oat milk have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and oat milk has 80% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does whole wheat bread or oat milk contain more calcium?
Both whole wheat bread and oat milk are high in calcium. Oat milk has 20% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and oat milk has 125mg of calcium.