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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; 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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +77.7%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~43µg

All nutrients comparison - raw data values

Nutrient Oatmeal Wheat 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%
Protein 2.37g 13.68g 23%
Vitamin B3 3.025mg 6.738mg 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%
Fiber 1.7g 7%
Vitamin B2 0.215mg 0.121mg 7%
Calcium 80mg 34mg 5%
Starch 10.37g 4%
Polyunsaturated fat 0.426g 0.978g 4%
Fats 1.36g 2.47g 2%
Sodium 49mg 2mg 2%
Choline 4.7mg 1%
Saturated fat 0.226g 0.454g 1%
Protein per 100 calories 3.5g 4g N/A
Calories per 10 g protein 287kcal 248kcal N/A
Weight per 100 calories 147g 29g N/A
Unsaturated / Saturated Fat ratio 3.6 2.9 N/A
Net carbs 9.97g 71.13g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Folate 44µg 43µg 0%
Trans fat 0.003g N/A
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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -50.2%
Contains more Mono. FatMonounsaturated fat +13.7%
Contains more Poly. FatPolyunsaturated fat +129.6%

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. 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.