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Oatmeal vs Wheat - In-Depth Nutrition Comparison

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How are Oatmeal and Wheat different?

  • Oatmeal is higher in Iron, and Vitamin A RAE, however Wheat is richer in Selenium, Manganese, Phosphorus, Copper, Zinc, Magnesium, Vitamin B3, and Vitamin B1.
  • Daily need coverage for Selenium from Wheat is 153% higher.
  • Oatmeal contains 10000000 times more Vitamin A RAE than Wheat. While Oatmeal contains 130µg of Vitamin A RAE, Wheat contains only 0µg.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Wheat, durum are the varieties used in this article.

Infographic

Oatmeal vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Wheat
Contains more Calcium +135.3%
Contains more Iron +69.3%
Contains more Magnesium +453.8%
Contains more Phosphorus +559.7%
Contains more Potassium +606.6%
Contains less Sodium -95.9%
Contains more Zinc +571%
Contains more Copper +737.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +135.3%
Contains more Iron +69.3%
Contains more Magnesium +453.8%
Contains more Phosphorus +559.7%
Contains more Potassium +606.6%
Contains less Sodium -95.9%
Contains more Zinc +571%
Contains more Copper +737.9%

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
:
4
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B1 +61.2%
Contains more Vitamin B3 +122.7%
Contains more Vitamin B5 +195%
Contains more Vitamin B6 +44.5%
Equal in Folate - 43
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 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B1 +61.2%
Contains more Vitamin B3 +122.7%
Contains more Vitamin B5 +195%
Contains more Vitamin B6 +44.5%
Equal in Folate - 43

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Wheat Opinion
Net carbs 9.97g 71.13g Wheat
Protein 2.37g 13.68g Wheat
Fats 1.36g 2.47g Wheat
Carbs 11.67g 71.13g Wheat
Calories 68kcal 339kcal Wheat
Starch 10.37g g Oatmeal
Fructose 0g g Oatmeal
Sugar 0.46g g Wheat
Fiber 1.7g g Oatmeal
Calcium 80mg 34mg Oatmeal
Iron 5.96mg 3.52mg Oatmeal
Magnesium 26mg 144mg Wheat
Phosphorus 77mg 508mg Wheat
Potassium 61mg 431mg Wheat
Sodium 49mg 2mg Wheat
Zinc 0.62mg 4.16mg Wheat
Copper 0.066mg 0.553mg Wheat
Vitamin A 433IU 0IU Oatmeal
Vitamin E 0.07mg mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.26mg 0.419mg Wheat
Vitamin B2 0.215mg 0.121mg Oatmeal
Vitamin B3 3.025mg 6.738mg Wheat
Vitamin B5 0.317mg 0.935mg Wheat
Vitamin B6 0.29mg 0.419mg Wheat
Folate 44µg 43µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.4µg µg Oatmeal
Tryptophan 0.04mg 0.176mg Wheat
Threonine 0.083mg 0.366mg Wheat
Isoleucine 0.105mg 0.533mg Wheat
Leucine 0.2mg 0.934mg Wheat
Lysine 0.135mg 0.303mg Wheat
Methionine 0.04mg 0.221mg Wheat
Phenylalanine 0.13mg 0.681mg Wheat
Valine 0.151mg 0.594mg Wheat
Histidine 0.057mg 0.322mg Wheat
Cholesterol 0mg 0mg
Trans Fat 0.003g g Wheat
Saturated Fat 0.226g 0.454g Oatmeal
Monounsaturated Fat 0.391g 0.344g Oatmeal
Polyunsaturated fat 0.426g 0.978g Wheat

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Oatmeal
37
Wheat
Mineral Summary Score
44
Oatmeal
100
Wheat

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 food.
Protein
14%
Oatmeal
82%
Wheat
Carbohydrates
12%
Oatmeal
71%
Wheat
Fats
6%
Oatmeal
11%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 29)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.228g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.