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Oat vs Wheat - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.763g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Wheat
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Oat
25
Wheat
Mineral Summary Score
74
Oat
67
Wheat

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
5
:
2
Wheat
Contains more Iron +34.1%
Contains more Calcium +58.8%
Contains more Magnesium +22.9%
Contains more Copper +13.2%
Equal in Potassium - 431
Equal in Zinc - 4.16
Equal in Phosphorus - 508
Equal in Sodium - 2
Contains more Iron +34.1%
Contains more Calcium +58.8%
Contains more Magnesium +22.9%
Contains more Copper +13.2%
Equal in Potassium - 431
Equal in Zinc - 4.16
Equal in Phosphorus - 508
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
3
:
2
Wheat
Contains more Vitamin B1 +82.1%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B5 +44.3%
Contains more Vitamin B3 +601.1%
Contains more Vitamin B6 +252.1%
Contains more Vitamin B1 +82.1%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B5 +44.3%
Contains more Vitamin B3 +601.1%
Contains more Vitamin B6 +252.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
101%
Oat
82%
Wheat
Carbohydrates
66%
Oat
71%
Wheat
Fats
32%
Oat
11%
Wheat

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Wheat Opinion
Calories 389 339 Oat
Protein 16.89 13.68 Oat
Fats 6.9 2.47 Oat
Vitamin C 0 0
Carbs 66.27 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 3.52 Oat
Calcium 54 34 Oat
Potassium 429 431 Wheat
Magnesium 177 144 Oat
Sugars
Fiber 10.6 Oat
Copper 0.626 0.553 Oat
Zinc 3.97 4.16 Wheat
Starch
Phosphorus 523 508 Oat
Sodium 2 2
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.763 0.419 Oat
Vitamin B2 0.139 0.121 Oat
Vitamin B3 0.961 6.738 Wheat
Vitamin B5 1.349 0.935 Oat
Vitamin B6 0.119 0.419 Wheat
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.217 0.454 Wheat
Monounsaturated Fat 2.178 0.344 Oat
Polyunsaturated fat 2.535 0.978 Oat
Tryptophan 0.234 0.176 Oat
Threonine 0.575 0.366 Oat
Isoleucine 0.694 0.533 Oat
Leucine 1.284 0.934 Oat
Lysine 0.701 0.303 Oat
Methionine 0.312 0.221 Oat
Phenylalanine 0.895 0.681 Oat
Valine 0.937 0.594 Oat
Histidine 0.405 0.322 Oat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.