USDA-derived comparison
Wholegrain Bread vs Oats (porridge, dry)
Wholegrain Bread leads for Vitamin B3; Oats (porridge, dry) answers with Phosphorus, Vitamin B1 and Iron.
Who each is for: Choose wholegrain Bread for vitamin B3. Choose oats (porridge, dry) for phosphorus and vitamin B1.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Oats (porridge, dry)
Typical serving: 40 g (40g)
24/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Wholegrain Bread | Oats (porridge, dry) |
|---|---|---|
| Calories | 247 kcal | 379 kcal |
| Protein | 13 g | 13 g |
| Carbs | 41 g | 68 g |
| Fat | 3 g | 7 g |
| Fiber | 6 g | 10 g |
| Sat fat | 1 g | 1 g |
| Sodium | 450 mg | 6 mg |
| Potassium | 250 mg | 362 mg |
| Calcium | 107 mg | 52 mg |
| Iron | 2.4 mg | 4.3 mg |
| Magnesium | 76 mg | 138 mg |
| Zinc | 1.8 mg | 3.6 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 42 µg | 32 µg |
Servings differ: 1 slice of wholegrain bread is about 40g, 40 g of oats (porridge, dry) about 40g. Scale accordingly before deciding anything on the 100g basis alone.
Keep comparing
Stop comparing foods one at a time
The better question is what your whole day looks like. Log meals in plain words and Nutrigate shows your nutrition score across 46 nutrients, so single foods stop carrying moral weight.
Try Nutrigate