Whole Wheat Bread vs. Oats
Nutrition comparison of Whole Wheat Bread and Oats
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
oats
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and oats:
- Both whole wheat bread and oats are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Oat has more thiamin and pantothenic acid, however, whole wheat bread contains more niacin and Vitamin B6.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) 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 whole wheat bread and oats are high in calories. Oat has 47% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and oat has 389 calories.
| Whole Wheat Bread | Oats | |
|---|---|---|
| Protein | 20% | 17% |
| Carbohydrates | 65% | 67% |
| Fat | 14% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and oats are high in carbohydrates. Oat has 53% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both whole wheat bread and oats are high in dietary fiber. Oat has 43% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both whole wheat bread and oats are high in protein. Oat has 26% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Whole wheat bread and oats contain similar amounts of saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and oats contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than oat - whole wheat bread has 0.37mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Whole wheat bread and oats contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid, however, whole wheat bread contains more niacin and Vitamin B6. Both whole wheat bread and oats contain significant amounts of riboflavin and folate.
| Whole Wheat Bread | Oats | |
|---|---|---|
| Thiamin | 0.279 MG | 0.763 MG |
| Riboflavin | 0.131 MG | 0.139 MG |
| Niacin | 4.042 MG | 0.961 MG |
| Pantothenic acid | 0.336 MG | 1.349 MG |
| Vitamin B6 | 0.263 MG | 0.119 MG |
| Folate | 75 UG | 56 UG |
Minerals
calcium
Both whole wheat bread and oats are high in calcium. Whole wheat bread has 91% more calcium than oat - whole wheat bread has 103mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Both whole wheat bread and oats are high in iron. Oat has 89% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both whole wheat bread and oats are high in potassium. Oat has 87% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole wheat bread and oats contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Oats | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.111 G |
| Total | 0.205 G | 0.111 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and oats contain significant amounts of linoleic acid.
| Whole Wheat Bread | Oats | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 2.424 G |
| Total | 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) .
Whole Wheat 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 % |
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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 oats contain more calories in 100 grams?Both whole wheat bread and oats are high in calories. Oat has 50% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and oat has 389 calories.
Does whole wheat bread or oats have more carbohydrates?
By weight, both whole wheat bread and oats are high in carbohydrates. oat has 50% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and oat has 66.3g of carbohydrates.
Does whole wheat bread or oats contain more calcium?
Both whole wheat bread and oats are high in calcium. Whole wheat bread has 90% more calcium than oat - whole wheat bread has 103mg of calcium in 100 grams and oat has 54mg of calcium.
Does whole wheat bread or oats contain more iron?
Both whole wheat bread and oats are high in iron. Oat has 90% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and oat has 4.7mg of iron.
Does whole wheat bread or oats contain more potassium?
Both whole wheat bread and oats are high in potassium. Oat has 90% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and oat has 429mg of potassium.