Oatmeal vs. Khorasan wheat — In-Depth Nutrition Comparison
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Differences between oatmeal and khorasan wheat
- Oatmeal has more iron, while khorasan wheat has more selenium, manganese, copper, phosphorus, fiber, zinc, vitamin B1, magnesium, and vitamin B3.
- Khorasan wheat's daily need coverage for selenium is 139% higher.
- Khorasan wheat contains 2 times less iron than oatmeal. Oatmeal contains 5.96mg of iron, while khorasan wheat contains 3.77mg.
- Khorasan wheat has a lower glycemic index. The glycemic index of khorasan wheat is 40, while the glycemic index of oatmeal is 79.
The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Wheat, KAMUT khorasan, uncooked.
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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 | +263.6% |
| Contains more IronIron | +58.1% |
| Contains more MagnesiumMagnesium | +400% |
| Contains more PotassiumPotassium | +560.7% |
| Contains more CopperCopper | +666.7% |
| Contains more ZincZinc | +493.5% |
| Contains more PhosphorusPhosphorus | +372.7% |
| Contains less SodiumSodium | -89.8% |
| Contains more ManganeseManganese | +390.1% |
| Contains more SeleniumSelenium | +1530% |
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 | +12900% |
| Contains more Vitamin B2Vitamin B2 | +16.8% |
| Contains more Vitamin B6Vitamin B6 | +12% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin EVitamin E | +771.4% |
| Contains more Vitamin B1Vitamin B1 | +117.7% |
| Contains more Vitamin B3Vitamin B3 | +110.7% |
| Contains more Vitamin B5Vitamin B5 | +199.4% |
| Contains more Vitamin KVitamin K | +350% |
| Contains more CholineCholine | +448.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
| Contains more WaterWater | +659.1% |
| Contains more ProteinProtein | +513.5% |
| Contains more FatsFats | +56.6% |
| Contains more CarbsCarbs | +504.8% |
| Contains more OtherOther | +194.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated fat:
Sat. Fat
0.196 g
Monounsaturated fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
| Contains more Mono. FatMonounsaturated fat | +83.6% |
| Contains less Sat. FatSaturated fat | -13.3% |
| Contains more Poly. FatPolyunsaturated fat | +45.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
Starch:
52.41 g
Sucrose:
0.55 g
Glucose:
0.62 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
6.56 g
Galactose:
0 g
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +405.4% |
| Contains more SucroseSucrose | +89.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 5µg | 81.5µg | 139% |
| Manganese | 0.558mg | 2.735mg | 95% |
| Copper | 0.066mg | 0.506mg | 49% |
| Phosphorus | 77mg | 364mg | 41% |
| Fiber | 1.7g | 11.1g | 38% |
| Zinc | 0.62mg | 3.68mg | 28% |
| Iron | 5.96mg | 3.77mg | 27% |
| Vitamin B1 | 0.26mg | 0.566mg | 26% |
| Magnesium | 26mg | 130mg | 25% |
| Protein | 2.37g | 14.54g | 24% |
| Vitamin B3 | 3.025mg | 6.375mg | 21% |
| Carbs | 11.67g | 70.58g | 20% |
| Starch | 10.37g | 52.41g | 17% |
| Vitamin A | 130µg | 1µg | 14% |
| Vitamin B5 | 0.317mg | 0.949mg | 13% |
| Calories | 68kcal | 337kcal | 13% |
| Folate | 44µg | 11% | |
| Potassium | 61mg | 403mg | 10% |
| Calcium | 80mg | 22mg | 6% |
| Vitamin E | 0.07mg | 0.61mg | 4% |
| Choline | 4.7mg | 25.8mg | 4% |
| Vitamin B6 | 0.29mg | 0.259mg | 2% |
| Vitamin B2 | 0.215mg | 0.184mg | 2% |
| Sodium | 49mg | 5mg | 2% |
| Vitamin K | 0.4µg | 1.8µg | 1% |
| Fats | 1.36g | 2.13g | 1% |
| Polyunsaturated fat | 0.426g | 0.621g | 1% |
| Net carbs | 9.97g | 59.48g | N/A |
| Sugar | 0.46g | 7.84g | N/A |
| Trans fat | 0.003g | 0.005g | N/A |
| Saturated fat | 0.226g | 0.196g | 0% |
| Monounsaturated fat | 0.391g | 0.213g | 0% |
| Tryptophan | 0.04mg | 0.13mg | 0% |
| Threonine | 0.083mg | 0.442mg | 0% |
| Isoleucine | 0.105mg | 0.566mg | 0% |
| Leucine | 0.2mg | 1.112mg | 0% |
| Lysine | 0.135mg | 0.416mg | 0% |
| Methionine | 0.04mg | 0.251mg | 0% |
| Phenylalanine | 0.13mg | 0.772mg | 0% |
| Valine | 0.151mg | 0.687mg | 0% |
| Histidine | 0.057mg | 0.379mg | 0% |
| Fructose | 0g | 0.11g | 0% |
| Omega-3 - ALA | 0.048g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
35%
Minerals Daily Need Coverage Score
45%
150%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 7.38g)
Which food contains less Sodium?
Khorasan wheat contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Khorasan wheat is lower in Saturated fat (difference - 0.03g)
Which food is lower in glycemic index?
Khorasan wheat is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Khorasan wheat is relatively richer in minerals
Which food contains less Cholesterol?
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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 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.