Nutrition Comparison Tool

Search the database of over 200,000 foods to compare 20 foods or more.
Settings
Cooked Oatmeal
×
Whole Wheat Bread
×
White Bread
×
Clear Comparison Compare Save Comparison
Comparison Results
Save
Number of Servings:
Save Comparison Edit Comparison Share Comparison
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)
Was this webpage helpful?
feedback