Oatmeal vs. Wheat — In-Depth Nutrition Comparison
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How are oatmeal and wheat different?
- Oatmeal is higher in iron; however, wheat is richer in selenium, manganese, phosphorus, copper, zinc, magnesium, vitamin B3, vitamin B1, and vitamin B5.
- Daily need coverage for selenium for wheat is 153% higher.
- Oatmeal contains 2 times more iron than wheat . While oatmeal contains 5.96mg of iron, wheat contains only 3.52mg.
- Wheat has a lower glycemic index (50) than oatmeal (79).
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Wheat, durum are the varieties used in this article.
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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 CalciumCalcium | +135.3% |
| Contains more IronIron | +69.3% |
| Contains more MagnesiumMagnesium | +453.8% |
| Contains more PotassiumPotassium | +606.6% |
| Contains more CopperCopper | +737.9% |
| Contains more ZincZinc | +571% |
| Contains more PhosphorusPhosphorus | +559.7% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +439.8% |
| Contains more SeleniumSelenium | +1688% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +77.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +61.2% |
| Contains more Vitamin B3Vitamin B3 | +122.7% |
| Contains more Vitamin B5Vitamin B5 | +195% |
| Contains more Vitamin B6Vitamin B6 | +44.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 5µg | 89.4µg | 153% |
| Manganese | 0.558mg | 3.012mg | 107% |
| Phosphorus | 77mg | 508mg | 62% |
| Copper | 0.066mg | 0.553mg | 54% |
| Zinc | 0.62mg | 4.16mg | 32% |
| Iron | 5.96mg | 3.52mg | 31% |
| Magnesium | 26mg | 144mg | 28% |
| Vitamin B3 | 3.025mg | 6.738mg | 23% |
| Protein | 2.37g | 13.68g | 23% |
| Carbs | 11.67g | 71.13g | 20% |
| Calories | 68kcal | 339kcal | 14% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin B1 | 0.26mg | 0.419mg | 13% |
| Vitamin B5 | 0.317mg | 0.935mg | 12% |
| Potassium | 61mg | 431mg | 11% |
| Vitamin B6 | 0.29mg | 0.419mg | 10% |
| Vitamin B2 | 0.215mg | 0.121mg | 7% |
| Fiber | 1.7g | 7% | |
| Calcium | 80mg | 34mg | 5% |
| Starch | 10.37g | 4% | |
| Polyunsaturated fat | 0.426g | 0.978g | 4% |
| Sodium | 49mg | 2mg | 2% |
| Fats | 1.36g | 2.47g | 2% |
| Saturated fat | 0.226g | 0.454g | 1% |
| Choline | 4.7mg | 1% | |
| Net carbs | 9.97g | 71.13g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | N/A | |
| Folate | 44µg | 43µg | 0% |
| Monounsaturated fat | 0.391g | 0.344g | 0% |
| Tryptophan | 0.04mg | 0.176mg | 0% |
| Threonine | 0.083mg | 0.366mg | 0% |
| Isoleucine | 0.105mg | 0.533mg | 0% |
| Leucine | 0.2mg | 0.934mg | 0% |
| Lysine | 0.135mg | 0.303mg | 0% |
| Methionine | 0.04mg | 0.221mg | 0% |
| Phenylalanine | 0.13mg | 0.681mg | 0% |
| Valine | 0.151mg | 0.594mg | 0% |
| Histidine | 0.057mg | 0.322mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +668.1% |
| Contains more ProteinProtein | +477.2% |
| Contains more FatsFats | +81.6% |
| Contains more CarbsCarbs | +509.5% |
| Contains more OtherOther | +212.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -50.2% |
| Contains more Mono. FatMonounsaturated fat | +13.7% |
| Contains more Poly. FatPolyunsaturated fat | +129.6% |