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Oatmeal vs. Khorasan wheat — In-Depth Nutrition Comparison

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Differences between Oatmeal and Khorasan wheat

  • Oatmeal has more Iron, while Khorasan wheat has more Selenium, Manganese, Copper, Phosphorus, Fiber, Zinc, Vitamin B1, Magnesium, and Vitamin B3.
  • Khorasan wheat's daily need coverage for Selenium is 139% higher.
  • Khorasan wheat contains 2 times less Iron than Oatmeal. Oatmeal contains 5.96mg of Iron, while Khorasan wheat contains 3.77mg.

The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Wheat, KAMUT khorasan, uncooked.

Infographic

Oatmeal vs Khorasan wheat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +263.6%
Contains more Iron +58.1%
Contains more Magnesium +400%
Contains more Phosphorus +372.7%
Contains more Potassium +560.7%
Contains less Sodium -89.8%
Contains more Zinc +493.5%
Contains more Copper +666.7%
Contains more Manganese +390.1%
Contains more Selenium +1530%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Calcium +263.6%
Contains more Iron +58.1%
Contains more Magnesium +400%
Contains more Phosphorus +372.7%
Contains more Potassium +560.7%
Contains less Sodium -89.8%
Contains more Zinc +493.5%
Contains more Copper +666.7%
Contains more Manganese +390.1%
Contains more Selenium +1530%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +4230%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B6 +12%
Contains more Vitamin E +771.4%
Contains more Vitamin B1 +117.7%
Contains more Vitamin B3 +110.7%
Contains more Vitamin B5 +199.4%
Contains more Vitamin K +350%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin A +4230%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B6 +12%
Contains more Vitamin E +771.4%
Contains more Vitamin B1 +117.7%
Contains more Vitamin B3 +110.7%
Contains more Vitamin B5 +199.4%
Contains more Vitamin K +350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +659.1%
Contains more Protein +513.5%
Contains more Fats +56.6%
Contains more Carbs +504.8%
Contains more Other +194.7%
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more Water +659.1%
Contains more Protein +513.5%
Contains more Fats +56.6%
Contains more Carbs +504.8%
Contains more Other +194.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +83.6%
Contains less Saturated Fat -13.3%
Contains more Polyunsaturated fat +45.8%
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains more Monounsaturated Fat +83.6%
Contains less Saturated Fat -13.3%
Contains more Polyunsaturated fat +45.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Galactose +∞%
Contains more Starch +405.4%
Contains more Sucrose +89.7%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
Contains more Galactose +∞%
Contains more Starch +405.4%
Contains more Sucrose +89.7%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Khorasan wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Khorasan wheat Opinion
Net carbs 9.97g 59.48g Khorasan wheat
Protein 2.37g 14.54g Khorasan wheat
Fats 1.36g 2.13g Khorasan wheat
Carbs 11.67g 70.58g Khorasan wheat
Calories 68kcal 337kcal Khorasan wheat
Starch 10.37g 52.41g Khorasan wheat
Fructose 0g 0.11g Khorasan wheat
Sugar 0.46g 7.84g Oatmeal
Fiber 1.7g 11.1g Khorasan wheat
Calcium 80mg 22mg Oatmeal
Iron 5.96mg 3.77mg Oatmeal
Magnesium 26mg 130mg Khorasan wheat
Phosphorus 77mg 364mg Khorasan wheat
Potassium 61mg 403mg Khorasan wheat
Sodium 49mg 5mg Khorasan wheat
Zinc 0.62mg 3.68mg Khorasan wheat
Copper 0.066mg 0.506mg Khorasan wheat
Manganese 0.558mg 2.735mg Khorasan wheat
Selenium 5µg 81.5µg Khorasan wheat
Vitamin A 433IU 10IU Oatmeal
Vitamin A RAE 130µg 1µg Oatmeal
Vitamin E 0.07mg 0.61mg Khorasan wheat
Vitamin B1 0.26mg 0.566mg Khorasan wheat
Vitamin B2 0.215mg 0.184mg Oatmeal
Vitamin B3 3.025mg 6.375mg Khorasan wheat
Vitamin B5 0.317mg 0.949mg Khorasan wheat
Vitamin B6 0.29mg 0.259mg Oatmeal
Folate 44µg Oatmeal
Vitamin K 0.4µg 1.8µg Khorasan wheat
Tryptophan 0.04mg 0.13mg Khorasan wheat
Threonine 0.083mg 0.442mg Khorasan wheat
Isoleucine 0.105mg 0.566mg Khorasan wheat
Leucine 0.2mg 1.112mg Khorasan wheat
Lysine 0.135mg 0.416mg Khorasan wheat
Methionine 0.04mg 0.251mg Khorasan wheat
Phenylalanine 0.13mg 0.772mg Khorasan wheat
Valine 0.151mg 0.687mg Khorasan wheat
Histidine 0.057mg 0.379mg Khorasan wheat
Trans Fat 0.003g 0.005g Oatmeal
Saturated Fat 0.226g 0.196g Khorasan wheat
Monounsaturated Fat 0.391g 0.213g Oatmeal
Polyunsaturated fat 0.426g 0.621g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Khorasan wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Oatmeal
36%
Khorasan wheat
Minerals Daily Need Coverage Score
45%
Oatmeal
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 7.38g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.