White Bread vs. Oatmeal
Nutrition comparison of White Bread and Oatmeal
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
oatmeal
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and oatmeal:
- Both white bread and oatmeal are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
- Oatmeal has 4 times less sugar than white bread.
- Oatmeal is an excellent source of potassium.
- White bread has more niacin, pantothenic acid and folate.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and oatmeal are high in calories. Oatmeal has 54% more calories than white bread - white bread has 238 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, white bread is heavier in carbs, lighter in fat and similar to oatmeal for protein. White bread has a macronutrient ratio of 18:74:8 and for oatmeal, 17:69:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Oatmeal | |
|---|---|---|
| Protein | 18% | 17% |
| Carbohydrates | 74% | 69% |
| Fat | 8% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and oatmeal are high in carbohydrates. Oatmeal has 53% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both white bread and oatmeal are high in dietary fiber. Oatmeal has a little more dietary fiber (7%) than white bread by weight - white bread has 9.2g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 4 times less sugar than white bread - white bread has 5g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both white bread and oatmeal are high in protein. Oatmeal has 50% more protein than white bread - white bread has 10.7g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
White bread and oatmeal contain similar amounts of saturated fat - white bread has 0.63g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
trans fat
Both white bread and oatmeal are low in trans fat - white bread has 0.03g of trans fat per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin A
White bread and oatmeal contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
White bread and oatmeal contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
White bread has more Vitamin K than oatmeal - white bread has 7.7ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
White bread has more niacin, pantothenic acid and folate. Both white bread and oatmeal contain significant amounts of thiamin, riboflavin and Vitamin B6.
| White Bread | Oatmeal | |
|---|---|---|
| Thiamin | 0.51 MG | 0.73 MG |
| Riboflavin | 0.255 MG | 0.14 MG |
| Niacin | 4.455 MG | 0.78 MG |
| Pantothenic acid | 0.455 MG | ~ |
| Vitamin B6 | 0.08 MG | 0.12 MG |
| Folate | 127 UG | 32 UG |
Minerals
calcium
Both white bread and oatmeal are high in calcium. White bread has 12 times more calcium than oatmeal - white bread has 684mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both white bread and oatmeal are high in iron. White bread has 16% more iron than oatmeal - white bread has 4.9mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 176% more potassium than white bread - white bread has 127mg 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: White Bread (Bread, white wheat) and Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) .
White 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 white bread or oatmeal contain more calories in 100 grams?Both white bread and oatmeal are high in calories. Oatmeal has 50% more calories than white bread - white bread has 238 calories in 100g and oatmeal has 367 calories.
Does white bread or oatmeal have more carbohydrates?
By weight, both white bread and oatmeal are high in carbohydrates. oatmeal has 50% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does white bread or oatmeal contain more calcium?
Both white bread and oatmeal are high in calcium. White bread has 12 times more calcium than oatmeal - white bread has 684mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does white bread or oatmeal contain more iron?
Both white bread and oatmeal are high in iron. White bread has 20% more iron than oatmeal - white bread has 4.9mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does white bread or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 180% more potassium than white bread - white bread has 127mg of potassium in 100 grams and oatmeal has 350mg of potassium.