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.
Detailed nutritional comparison of whole wheat bread and oats 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: 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.


Image of Whole Wheat Bread src
Image of Oats src

Here's an infographic summarizing the nutritional differences between whole wheat bread and oats. marks particularly rich nutrients.


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.

For macronutrient ratios, whole wheat bread is similar to oats for protein, carbs and fat. Whole wheat bread has a macronutrient ratio of 20:66:14 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Oats
Protein 20% 17%
Carbohydrates 66% 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 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 Whole Wheat Bread or Oats .

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)) .

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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.