Nutrition Comparison Tool

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Cooked Oatmeal
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Whole Wheat Bread
×
White Bread
×
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 8% DV 166 calories
  • Whole Wheat Bread 2 slices (x1) 8% DV 161 calories
  • White Bread 1 slice (x1) 4% DV 77 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 5% DV 3.6g
  • Whole Wheat Bread 2 slices (x1) 3% DV 2.2g
  • White Bread 1 slice (x1) 1% DV 1g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 9% DV 28.1g
  • Whole Wheat Bread 2 slices (x1) 9% DV 27.3g
  • White Bread 1 slice (x1) 5% DV 14.3g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 12% DV 5.9g
  • Whole Wheat Bread 2 slices (x1) 16% DV 8g
  • White Bread 1 slice (x1) 5% DV 2.6g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 0% DV 0mg
  • Whole Wheat Bread 2 slices (x1) 0% DV 0mg
  • White Bread 1 slice (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 14% DV 4g
  • Whole Wheat Bread 2 slices (x1) 14% DV 3.8g
  • White Bread 1 slice (x1) 3% DV 0.8g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 1% DV 0.6g
  • Whole Wheat Bread 2 slices (x1) 6% DV 2.8g
  • White Bread 1 slice (x1) 3% DV 1.6g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 12% DV 2.1mg
  • Whole Wheat Bread 2 slices (x1) 9% DV 1.6mg
  • White Bread 1 slice (x1) 6% DV 1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 2% DV 21.1mg
  • Whole Wheat Bread 2 slices (x1) 8% DV 103mg
  • White Bread 1 slice (x1) 3% DV 41.8mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 3% DV 163.8mg
  • Whole Wheat Bread 2 slices (x1) 3% DV 162.6mg
  • White Bread 1 slice (x1) 1% DV 36.5mg
Comparison Table

Table Legend

  1. Cooked Oatmeal
  2. Whole Wheat Bread
  3. White Bread
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 234 64 29
Calories
(%DV)
166
(8%)
161
(8%)
77
(4%)
Fat (g)
(%DV)
3.6
(5%)
2.2
(3%)
1
(1%)
Protein (g)
(%DV)
5.9
(12%)
8
(16%)
2.6
(5%)
Carbohydrate (g)
(%DV)
28.1
(9%)
27.3
(9%)
14.3
(5%)
Sugars (g)
(%DV)
0.6
(1%)
2.8
(6%)
1.6
(3%)
Fiber (g)
(%DV)
4
(14%)
3.8
(14%)
0.8
(3%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.7
(4%)
0.5
(2%)
0.2
(1%)
Net-Carbs (g) 24.1
23.5
13.5
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 234 64 29
Calcium (mg)
(%DV)
21.1
(2%)
103
(8%)
41.8
(3%)
Iron, Fe (mg)
(%DV)
2.1
(12%)
1.6
(9%)
1
(6%)
Potassium, K (mg)
(%DV)
163.8
(3%)
162.6
(3%)
36.5
(1%)
Magnesium (mg)
(%DV)
63.2
(15%)
48
(11%)
6.7
(2%)
Phosphorus, P (mg)
(%DV)
180.2
(14%)
135.7
(11%)
28.4
(2%)
Sodium (mg)
(%DV)
9.4
(0%)
291.2
(13%)
142.1
(6%)
Zinc, Zn (mg)
(%DV)
2.3
(21%)
1.1
(10%)
0.2
(2%)
Copper, Cu (mg)
(%DV)
0.2
(19%)
0.1
(16%)
0
(3%)
Manganese (mg)
(%DV)
1.4
(59%)
1.4
(60%)
0.2
(7%)
Selenium, Se (μg)
(%DV)
12.6
(23%)
16.4
(30%)
6.4
(12%)
Fluoride, F (μg)
(%AI)
167.5
(4%)
~
(~%)
14.2
(0%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 234 64 29
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.2
(15%)
0.3
(21%)
0.2
(13%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0.1
(8%)
0.1
(5%)
Niacin (B3) (mg)
(%DV)
0.5
(3%)
2.8
(18%)
1.4
(9%)
Vitamin B5 (PA) (mg)
(%DV)
0.7
(15%)
0.4
(8%)
0.2
(3%)
Vitamin B6 (mg)
(%DV)
0
(1%)
0.1
(8%)
0
(1%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
14
(4%)
26.9
(7%)
32.2
(8%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
24.9
(6%)
Food Folate (μg)
(%)
14
(4%)
26.9
(7%)
7.2
(2%)
Folate DFE (μg)
(%)
14
(4%)
26.9
(7%)
49.6
(12%)
Choline (mg)
(%DV)
17.3
(3%)
17.4
(3%)
4.2
(1%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)
0
(0%)
1.3
(0%)
0
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
0
(0%)
1.9
(0%)
0.3
(0%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 421.2
55.7
12.8
Vitamin E (mg)
(%DV)
0.2
(1%)
1.7
(11%)
0.1
(0%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.7
(1%)
5
(4%)
0.1
(0%)
Vitamin K1 (μg) 0
0.4
~
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 234 64 29
Water (g) 195.6
25
10.6
Ash (g) 1
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 4.19
2.89
0.82
  Carbohydrates
Food # 1 2 3
Weight (g) 234 64 29
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0.6
0
0
Glucose (Dextrose) (g) 0
0.7
0.5
Fructose (g) 0
1.4
0.7
Lactose (g) 0
0
0
Maltose (g) 0
0.7
0.5
Galactose (g) 0
0
0
Starch (g) 27.1
18.4
10.8
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 234 64 29
Monounsaturated Fats (mg) 1018
397
174
Polyunsaturated Fats (mg) 1308
1019
465
Omega 3s (mg)
(%AI)
42
(3%)
88
(6%)
48
(3%)
Omega 6s (mg)
(%AI)
1266
(7%)
929
(5%)
416
(2%)
Omega 3 to Omega 6 Ratio 0.03
0.1
0.12
Omega 6 to Omega 3 Ratio 30.06
10.51
8.58
18:3 n-3 c,c,c (ALA) (mg) 42
88
48
20:5 n-3 (EPA) (mg) 0
0
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) 2
3
1
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
0
1
6:0 (mg) 0
0
0
8:0 (mg) 0
1
1
10:0 (mg) 0
5
1
12:0 (mg) 0
8
4
13:0 (mg) ~
~
~
14:0 (mg) 12
5
3
15:0 (mg) 0
2
1
16:0 (mg) 655
278
122
17:0 (mg) 2
2
1
18:0 (mg) 49
148
63
20:0 (mg) 5
4
2
22:0 (mg) 5
4
2
24:0 (mg) ~
3
1
14:1 (mg) 0
0
0
15:1 (mg) ~
0
0
16:1 undifferentiated (mg) 7
10
5
16:1 c (mg) 7
10
5
17:1 (mg) 0
1
1
18:1 undifferentiated (mg) 987
374
165
18:1 c (mg) 987
364
159
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 23
11
3
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
0
0
24:1 c (mg) ~
0
0
18:2 undiff (mg) 1266
925
413
18:2 n-6 c,c (mg) 1264
922
~
18:2 CLAs (mg) ~
1
0
18:2 i (mg) 2
~
~
18:3 undiff (mg) 42
89
48
18:3 n-6 c,c,c (mg) ~
1
0
18:3i (mg) ~
0
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) ~
1
1
20:3 undifferentiated (mg) ~
1
0
20:3 n-3 (mg) ~
1
0
20:3 n-6 (mg) ~
0
0
20:4 undifferentiated (mg) 0
3
1
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
0
1
Trans-Monoenoic Fats (mg) 0
10
6
16:1 t (mg) ~
0
0
18:1 t (mg) 0
10
6
22:1 t (mg) ~
0
0
18:2 t not further def. (mg) ~
3
1
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 234 64 29
Betaine (mg) 7
81
30
Tryptophan (mg)
(%RDI)
94
(33%)
~
(~%)
~
(~%)
Threonine (mg)
(%RDI)
225
(21%)
~
(~%)
~
(~%)
Isoleucine (mg)
(%RDI)
271
(19%)
~
(~%)
~
(~%)
Leucine (mg)
(%RDI)
505
(19%)
~
(~%)
~
(~%)
Lysine (mg)
(%RDI)
316
(15%)
~
(~%)
~
(~%)
Methionine (mg)
(%RDI)
108
(15%)
~
(~%)
~
(~%)
Cystine (mg)
(%RDI)
227
(79%)
~
(~%)
~
(~%)
Phenylalanine (mg)
(%RDI)
332
(38%)
~
(~%)
~
(~%)
Tyrosine (mg)
(%RDI)
236
(27%)
~
(~%)
~
(~%)
Valine (mg)
(%RDI)
374
(21%)
~
(~%)
~
(~%)
Arginine (mg) 391
~
~
Histidine (mg)
(%RDI)
126
(18%)
~
(~%)
~
(~%)
Alanine (mg) 290
~
~
Aspartic acid (mg) 707
~
~
Glutamic acid (mg) 1458
~
~
Glycine (mg) 344
~
~
Proline (mg) 225
~
~
Serine (mg) 353
~
~
Hydroxyproline (mg) ~
~
~
Data Source
Cooked Oatmeal
USDA Food Data Central. Standard Release (Common)
Whole Wheat Bread
USDA Food Data Central. Standard Release (Common)
White Bread
USDA Food Data Central. Standard Release (Common)
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