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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.

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.

Infographic

Oatmeal vs Khorasan wheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +58.1%
Contains more Calcium +263.6%
Contains more Potassium +560.7%
Contains more Magnesium +400%
Contains more Copper +666.7%
Contains more Zinc +493.5%
Contains more Phosphorus +372.7%
Contains less Sodium -89.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 7% 36% 93% 169% 101% 156% 1%
Contains more Iron +58.1%
Contains more Calcium +263.6%
Contains more Potassium +560.7%
Contains more Magnesium +400%
Contains more Copper +666.7%
Contains more Zinc +493.5%
Contains more Phosphorus +372.7%
Contains less Sodium -89.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +4230%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B6 +12%
Contains more Vitamin E +771.4%
Contains more Vitamin B1 +117.7%
Contains more Vitamin B3 +110.7%
Contains more Vitamin B5 +199.4%
Contains more Vitamin K +350%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 13% 0% 142% 43% 120% 57% 60% 0% 5% 0%
Contains more Vitamin A +4230%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B6 +12%
Contains more Vitamin E +771.4%
Contains more Vitamin B1 +117.7%
Contains more Vitamin B3 +110.7%
Contains more Vitamin B5 +199.4%
Contains more Vitamin K +350%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oatmeal Khorasan wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Khorasan wheat Opinion
Calories 68kcal 337kcal Khorasan wheat
Protein 2.37g 14.54g Khorasan wheat
Fats 1.36g 2.13g Khorasan wheat
Vitamin C 0mg 0mg
Net carbs 9.97g 59.48g Khorasan wheat
Carbs 11.67g 70.58g Khorasan wheat
Cholesterol 0mg 0mg
Vitamin D 0IU IU Oatmeal
Iron 5.96mg 3.77mg Oatmeal
Calcium 80mg 22mg Oatmeal
Potassium 61mg 403mg Khorasan wheat
Magnesium 26mg 130mg Khorasan wheat
Sugar 0.46g 7.84g Oatmeal
Fiber 1.7g 11.1g Khorasan wheat
Copper 0.066mg 0.506mg Khorasan wheat
Zinc 0.62mg 3.68mg Khorasan wheat
Starch 10.37g 52.41g Khorasan wheat
Phosphorus 77mg 364mg Khorasan wheat
Sodium 49mg 5mg Khorasan wheat
Vitamin A 433IU 10IU Oatmeal
Vitamin E 0.07mg 0.61mg Khorasan wheat
Vitamin D 0µg µg Oatmeal
Vitamin B1 0.26mg 0.566mg Khorasan wheat
Vitamin B2 0.215mg 0.184mg Oatmeal
Vitamin B3 3.025mg 6.375mg Khorasan wheat
Vitamin B5 0.317mg 0.949mg Khorasan wheat
Vitamin B6 0.29mg 0.259mg Oatmeal
Vitamin B12 0µg µg Oatmeal
Vitamin K 0.4µg 1.8µg Khorasan wheat
Folate 44µg µg Oatmeal
Trans Fat 0.003g 0.005g Oatmeal
Saturated Fat 0.226g 0.196g Khorasan wheat
Monounsaturated Fat 0.391g 0.213g Oatmeal
Polyunsaturated fat 0.426g 0.621g Khorasan wheat
Tryptophan 0.04mg 0.13mg Khorasan wheat
Threonine 0.083mg 0.442mg Khorasan wheat
Isoleucine 0.105mg 0.566mg Khorasan wheat
Leucine 0.2mg 1.112mg Khorasan wheat
Lysine 0.135mg 0.416mg Khorasan wheat
Methionine 0.04mg 0.251mg Khorasan wheat
Phenylalanine 0.13mg 0.772mg Khorasan wheat
Valine 0.151mg 0.687mg Khorasan wheat
Histidine 0.057mg 0.379mg Khorasan wheat
Fructose 0g 0.11g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Khorasan wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Oatmeal
36
Khorasan wheat
Mineral Summary Score
44
Oatmeal
88
Khorasan wheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
14%
Oatmeal
87%
Khorasan wheat
Carbohydrates
12%
Oatmeal
71%
Khorasan wheat
Fats
6%
Oatmeal
10%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 7.38g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 39)
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.
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.