Oats (rolled, dry)
13.2gprotein / 100g379 cal · 6.5g fat · $ · Quality 0.58
Ezekiel Bread (sprouted grain)
4.0gprotein / 100g80 cal · 0.5g fat · $$ · Quality 0.75
This isn't close. Oats (rolled, dry) packs 13.2g of protein per 100g against Ezekiel Bread (sprouted grain)'s 4.0g — a 9.2g gap driven mostly by how concentrated or diluted each food naturally is.
Ezekiel Bread (sprouted grain) pulls ahead on protein quality specifically (lit_estimate — sprouted grain + legume blend improves completeness vs. standard wheat bread), even in categories where Oats (rolled, dry) wins on raw grams.
Oats (rolled, dry) is also the cheaper option ($ vs $$), which matters if you're eating either one regularly rather than occasionally.
Oats (rolled, dry)'s typical serving also delivers more leucine (850mg vs Ezekiel Bread (sprouted grain)'s 300mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Oats (rolled, dry) wins clearly. Choose Ezekiel Bread (sprouted grain) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Oats (rolled, dry) | Ezekiel Bread (sprouted grain) |
|---|---|---|
| Protein | 13.2g | 4.0g |
| Calories | 379 | 80 |
| Fat | 6.5g | 0.5g |
| Carbs | 67.7g | 15.0g |
| Fiber | 10.1g | 3.0g |
| Quality score | 0.58 | 0.75 |
| Relative cost | $ | $$ |
| Prep time | 5 min | 0 min |
Frequently asked
Which has more protein, oats (rolled, dry) or ezekiel bread (sprouted grain)?
Oats (rolled, dry) has 13.2g of protein per 100g compared to Ezekiel Bread (sprouted grain)'s 4.0g.
Which is lower in calories?
Ezekiel Bread (sprouted grain) is lower in calories per 100g, at 80 vs the other's 379.