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Oatmeal vs. Wheat gluten — In-Depth Nutrition Comparison

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A recap on differences between Oatmeal and Wheat gluten

  • Oatmeal has more Vitamin B6, Vitamin B1, Vitamin B3, Vitamin B2, Vitamin A RAE, Folate, and Iron, however, Wheat gluten is higher in Selenium, Phosphorus, and Copper.
  • Wheat gluten covers your daily Selenium needs 63% more than Oatmeal.

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
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.
Contains more Iron +14.6%
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%
Equal in Magnesium - 25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Iron +14.6%
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%
Equal in Magnesium - 25

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
:
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 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 3% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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
Contains more Water +924.8%
Contains more Protein +3071.3%
Contains more Fats +36%
Contains more Carbs +18.2%
Contains more Other +75.4%
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 Water +924.8%
Contains more Protein +3071.3%
Contains more Fats +36%
Contains more Carbs +18.2%
Contains more Other +75.4%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Wheat gluten
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 Oatmeal Wheat gluten Opinion
Net carbs 9.97g 13.19g Wheat gluten
Protein 2.37g 75.16g Wheat gluten
Fats 1.36g 1.85g Wheat gluten
Carbs 11.67g 13.79g Wheat gluten
Calories 68kcal 370kcal Wheat gluten
Starch 10.37g Oatmeal
Sugar 0.46g 0g Wheat gluten
Fiber 1.7g 0.6g Oatmeal
Calcium 80mg 142mg Wheat gluten
Iron 5.96mg 5.2mg Oatmeal
Magnesium 26mg 25mg Oatmeal
Phosphorus 77mg 260mg Wheat gluten
Potassium 61mg 100mg Wheat gluten
Sodium 49mg 29mg Wheat gluten
Zinc 0.62mg 0.85mg Wheat gluten
Copper 0.066mg 0.182mg Wheat gluten
Manganese 0.558mg Oatmeal
Selenium 5µg 39.7µg Wheat gluten
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0mg Oatmeal
Vitamin B1 0.26mg 0mg Oatmeal
Vitamin B2 0.215mg 0mg Oatmeal
Vitamin B3 3.025mg 0mg Oatmeal
Vitamin B5 0.317mg 0mg Oatmeal
Vitamin B6 0.29mg 0mg Oatmeal
Folate 44µg 0µg Oatmeal
Choline 4.7mg Oatmeal
Vitamin K 0.4µg 0µg 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 0.226g 0.272g Oatmeal
Monounsaturated Fat 0.391g 0.156g Oatmeal
Polyunsaturated fat 0.426g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Wheat gluten
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
25%
Oatmeal
0%
Wheat gluten
Minerals Daily Need Coverage Score
45%
Oatmeal
68%
Wheat gluten

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. 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.