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.
Detailed nutritional comparison of white bread and oatmeal is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of White Bread src
Image of Oatmeal src

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 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 White Bread or Oatmeal .

Note: The specific food items compared are: White Bread (Bread, white wheat) and Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) .

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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.