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  6. Wheat gluten vs. Oatmeal

Wheat gluten vs. Oatmeal — In-Depth Nutrition Comparison

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A recap on differences between Wheat gluten and Oatmeal

  • Wheat gluten has more Selenium, Phosphorus, and Copper, however, Oatmeal is higher in Vitamin B6, Vitamin B1, Vitamin B3, Vitamin B2, Vitamin A RAE, Folate, and Iron.
  • Wheat gluten covers your daily Selenium needs 63% more than Oatmeal.
  • Oatmeal contains 3 times less Phosphorus than Wheat gluten. Wheat gluten contains 260mg of Phosphorus, while Oatmeal contains 77mg.

Food varieties used in this article are Vital wheat gluten and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Wheat gluten vs Oatmeal 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.
Wheat gluten
Wheat gluten
7
:
3
Oatmeal
Oatmeal
Contains more Calcium +77.5%
Contains more Phosphorus +237.7%
Contains more Potassium +63.9%
Contains less Sodium -40.8%
Contains more Zinc +37.1%
Contains more Copper +175.8%
Contains more Selenium +694%
Contains more Iron +14.6%
Equal in Magnesium - 26
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Calcium +77.5%
Contains more Phosphorus +237.7%
Contains more Potassium +63.9%
Contains less Sodium -40.8%
Contains more Zinc +37.1%
Contains more Copper +175.8%
Contains more Selenium +694%
Contains more Iron +14.6%
Equal in Magnesium - 26

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.
Wheat gluten
Wheat gluten
0
:
9
Oatmeal
Oatmeal
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Wheat gluten
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Oatmeal
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat gluten
Wheat gluten
4
:
1
Oatmeal
Oatmeal
Contains more Protein +3071.3%
Contains more Fats +36%
Contains more Carbs +18.2%
Contains more Other +75.4%
Contains more Water +924.8%
Wheat gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +3071.3%
Contains more Fats +36%
Contains more Carbs +18.2%
Contains more Other +75.4%
Contains more Water +924.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat gluten
Wheat gluten
1
:
2
Oatmeal
Oatmeal
Contains more Polyunsaturated fat +90.1%
Contains less Saturated Fat -16.9%
Contains more Monounsaturated Fat +150.6%
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Polyunsaturated fat +90.1%
Contains less Saturated Fat -16.9%
Contains more Monounsaturated Fat +150.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Oatmeal Opinion
Net carbs 13.19g 9.97g Wheat gluten
Protein 75.16g 2.37g Wheat gluten
Fats 1.85g 1.36g Wheat gluten
Carbs 13.79g 11.67g Wheat gluten
Calories 370kcal 68kcal Wheat gluten
Starch 10.37g Oatmeal
Sugar 0g 0.46g Wheat gluten
Fiber 0.6g 1.7g Oatmeal
Calcium 142mg 80mg Wheat gluten
Iron 5.2mg 5.96mg Oatmeal
Magnesium 25mg 26mg Oatmeal
Phosphorus 260mg 77mg Wheat gluten
Potassium 100mg 61mg Wheat gluten
Sodium 29mg 49mg Wheat gluten
Zinc 0.85mg 0.62mg Wheat gluten
Copper 0.182mg 0.066mg Wheat gluten
Manganese 0.558mg Oatmeal
Selenium 39.7µg 5µg Wheat gluten
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0mg 0.07mg Oatmeal
Vitamin B1 0mg 0.26mg Oatmeal
Vitamin B2 0mg 0.215mg Oatmeal
Vitamin B3 0mg 3.025mg Oatmeal
Vitamin B5 0mg 0.317mg Oatmeal
Vitamin B6 0mg 0.29mg Oatmeal
Folate 0µg 44µg Oatmeal
Vitamin K 0µg 0.4µg Oatmeal
Tryptophan 0.04mg Oatmeal
Threonine 0.083mg Oatmeal
Isoleucine 0.105mg Oatmeal
Leucine 0.2mg Oatmeal
Lysine 0.135mg Oatmeal
Methionine 0.04mg Oatmeal
Phenylalanine 0.13mg Oatmeal
Valine 0.151mg Oatmeal
Histidine 0.057mg Oatmeal
Trans Fat 0.003g Wheat gluten
Saturated Fat 0.272g 0.226g Oatmeal
Monounsaturated Fat 0.156g 0.391g Oatmeal
Polyunsaturated fat 0.81g 0.426g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Oatmeal
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
0%
Wheat gluten
27%
Oatmeal
Minerals Daily Need Coverage Score
68%
Wheat gluten
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 15)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.046g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
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 minerals?
?
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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.