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Oatmeal vs. Wheat gluten — In-Depth Nutrition Comparison

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A recap on the differences between oatmeal and wheat gluten

  • Oatmeal has more vitamin B6, vitamin B1, vitamin B3, vitamin B2, folate, iron, and vitamin A; however, wheat gluten is higher in selenium, phosphorus, and copper.
  • Wheat gluten covers your daily selenium needs 63% more than oatmeal.
  • The glycemic index of oatmeal is higher.

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

Infographic

Oatmeal vs Wheat gluten infographic
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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.
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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more IronIron +14.6%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +77.5%
Contains more PotassiumPotassium +63.9%
Contains more CopperCopper +175.8%
Contains more ZincZinc +37.1%
Contains more PhosphorusPhosphorus +237.7%
Contains less SodiumSodium -40.8%
Contains more SeleniumSelenium +694%
~equal in Magnesium ~25mg

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.
Oatmeal
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Wheat gluten DV% diff.
Protein 2.37g 75.16g 146%
Selenium 5µg 39.7µg 63%
Phosphorus 77mg 260mg 26%
Manganese 0.558mg 24%
Vitamin B1 0.26mg 0mg 22%
Vitamin B6 0.29mg 0mg 22%
Vitamin B3 3.025mg 0mg 19%
Vitamin B2 0.215mg 0mg 17%
Calories 68kcal 370kcal 15%
Vitamin A 130µg 0µg 14%
Copper 0.066mg 0.182mg 13%
Folate 44µg 0µg 11%
Iron 5.96mg 5.2mg 10%
Calcium 80mg 142mg 6%
Vitamin B5 0.317mg 0mg 6%
Starch 10.37g 4%
Fiber 1.7g 0.6g 4%
Polyunsaturated fat 0.426g 0.81g 3%
Zinc 0.62mg 0.85mg 2%
Fats 1.36g 1.85g 1%
Choline 4.7mg 1%
Carbs 11.67g 13.79g 1%
Monounsaturated fat 0.391g 0.156g 1%
Potassium 61mg 100mg 1%
Sodium 49mg 29mg 1%
Net carbs 9.97g 13.19g N/A
Magnesium 26mg 25mg 0%
Sugar 0.46g 0g N/A
Vitamin E 0.07mg 0mg 0%
Vitamin K 0.4µg 0µg 0%
Trans fat 0.003g N/A
Saturated fat 0.226g 0.272g 0%
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more WaterWater +924.8%
Contains more ProteinProtein +3071.3%
Contains more FatsFats +36%
Contains more CarbsCarbs +18.2%
Contains more OtherOther +75.4%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -16.9%
Contains more Mono. FatMonounsaturated fat +150.6%
Contains more Poly. FatPolyunsaturated fat +90.1%

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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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.