White Bread vs. Oats
Nutrition comparison of White Bread and Oats
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
oats
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and oats:
- Both white bread and oats are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
- Oat is an excellent source of potassium.
- White bread has more niacin and folate, however, oat contains more pantothenic acid.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and oats are high in calories. Oat has 63% more calories than white bread - white bread has 238 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, white bread is heavier in carbs, lighter in fat and similar to oats for protein. White bread has a macronutrient ratio of 18:74:8 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Oats | |
|---|---|---|
| Protein | 18% | 17% |
| Carbohydrates | 74% | 67% |
| Fat | 8% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and oats are high in carbohydrates. Oat has 51% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both white bread and oats are high in dietary fiber. Oat has 15% more dietary fiber than white bread - white bread has 9.2g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than white bread - white bread has 5g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both white bread and oats are high in protein. Oat has 58% more protein than white bread - white bread has 10.7g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
White bread and oats contain similar amounts of saturated fat - white bread has 0.63g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
trans fat
Both white bread and oats are low in trans fat - white bread has 0.03g of trans fat per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
White bread and oats contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
White bread has more Vitamin E than oat - white bread has 0.38mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
White bread has more Vitamin K than oat - white bread has 7.7ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
White bread has more niacin and folate, however, oat contains more pantothenic acid. Both white bread and oats contain significant amounts of thiamin, riboflavin and Vitamin B6.
| White Bread | Oats | |
|---|---|---|
| Thiamin | 0.51 MG | 0.763 MG |
| Riboflavin | 0.255 MG | 0.139 MG |
| Niacin | 4.455 MG | 0.961 MG |
| Pantothenic acid | 0.455 MG | 1.349 MG |
| Vitamin B6 | 0.08 MG | 0.119 MG |
| Folate | 127 UG | 56 UG |
Minerals
calcium
Both white bread and oats are high in calcium. White bread has 11 times more calcium than oat - white bread has 684mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Both white bread and oats are high in iron. White bread has a little more iron (4%) than oat by weight - white bread has 4.9mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Oat is an excellent source of potassium and it has 238% more potassium than white bread - white bread has 127mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and oats contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Oats | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.111 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.111 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than white bread per 100 grams.
| White Bread | Oats | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 2.424 G |
| Total | 0.881 G | 2.424 G |
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 Oats (Oats (Includes foods for USDA's Food Distribution Program)) .
White Bread g
()
|
Daily Values (%) |
Oats 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 oats contain more calories in 100 grams?Both white bread and oats are high in calories. Oat has 60% more calories than white bread - white bread has 238 calories in 100g and oat has 389 calories.
Does white bread or oats have more carbohydrates?
By weight, both white bread and oats are high in carbohydrates. oat has 50% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and oat has 66.3g of carbohydrates.
Does white bread or oats contain more calcium?
Both white bread and oats are high in calcium. White bread has 11 times more calcium than oat - white bread has 684mg of calcium in 100 grams and oat has 54mg of calcium.
Does white bread or oats contain more iron?
Both white bread and oats are high in iron. White bread has a little more iron ( 0%) than oat by weight - white bread has 4.9mg of iron in 100 grams and oat has 4.7mg of iron.
Does white bread or oats contain more potassium?
Oat is a rich source of potassium and it has 240% more potassium than white bread - white bread has 127mg of potassium in 100 grams and oat has 429mg of potassium.