Whole Wheat Bread vs. Oatmeal
Nutrition comparison of Whole Wheat Bread and Oatmeal
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
oatmeal
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and oatmeal:
- Both whole wheat bread and oatmeal are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Oatmeal has 5.3 times less sugar than whole wheat bread.
- Oatmeal has more thiamin, however, whole wheat bread contains more niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and oatmeal are high in calories. Oatmeal has 38% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, whole wheat bread is lighter in carbs and similar to oatmeal for protein and fat. Whole wheat bread has a macronutrient ratio of 20:65:14 and for oatmeal, 17:69:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Oatmeal | |
|---|---|---|
| Protein | 20% | 17% |
| Carbohydrates | 65% | 69% |
| Fat | 14% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and oatmeal are high in carbohydrates. Oatmeal has 55% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both whole wheat bread and oatmeal are high in dietary fiber. Oatmeal has 32% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 5.3 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both whole wheat bread and oatmeal are high in protein. Oatmeal has 20% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Whole wheat bread and oatmeal contain similar amounts of saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and oatmeal contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Whole wheat bread and oatmeal contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Whole wheat bread and oatmeal contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, whole wheat bread contains more niacin, pantothenic acid, Vitamin B6 and folate. Both whole wheat bread and oatmeal contain significant amounts of riboflavin.
| Whole Wheat Bread | Oatmeal | |
|---|---|---|
| Thiamin | 0.279 MG | 0.73 MG |
| Riboflavin | 0.131 MG | 0.14 MG |
| Niacin | 4.042 MG | 0.78 MG |
| Pantothenic acid | 0.336 MG | ~ |
| Vitamin B6 | 0.263 MG | 0.12 MG |
| Folate | 75 UG | 32 UG |
Minerals
calcium
Both whole wheat bread and oatmeal are high in calcium. Whole wheat bread has 98% more calcium than oatmeal - whole wheat bread has 103mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both whole wheat bread and oatmeal are high in iron. Oatmeal has 68% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both whole wheat bread and oatmeal are high in potassium. Oatmeal has 52% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and oatmeal has 350mg 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Oatmeal 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 oatmeal contain more calories in 100 grams?Both whole wheat bread and oatmeal are high in calories. Oatmeal has 40% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and oatmeal has 367 calories.
Does whole wheat bread or oatmeal have more carbohydrates?
By weight, both whole wheat bread and oatmeal are high in carbohydrates. oatmeal has 60% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does whole wheat bread or oatmeal contain more calcium?
Both whole wheat bread and oatmeal are high in calcium. Whole wheat bread has 100% more calcium than oatmeal - whole wheat bread has 103mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does whole wheat bread or oatmeal contain more iron?
Both whole wheat bread and oatmeal are high in iron. Oatmeal has 70% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does whole wheat bread or oatmeal contain more potassium?
Both whole wheat bread and oatmeal are high in potassium. Oatmeal has 50% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and oatmeal has 350mg of potassium.