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Oat vs Wheat - In-Depth Nutrition Comparison

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What are the differences between Oat and Wheat?

  • Oat is higher in Manganese, Vitamin B1, Phosphorus, Copper, Iron, Magnesium, Fiber, Zinc, and Folate, however Wheat is richer in Vitamin B3.
  • Oat's daily need coverage for Manganese is 169% more.
  • Wheat contains 8 times less Vitamin B1 than Oat. Oat contains 0.763mg of Vitamin B1, while Wheat contains 0.095mg.

We used Oats and Wheat, KAMUT khorasan, cooked types in this article.

Infographic

Oat vs 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
Oat
8
:
0
Wheat
Contains more Calcium +500%
Contains more Iron +168.2%
Contains more Magnesium +268.8%
Contains more Phosphorus +255.8%
Contains more Potassium +161.6%
Contains less Sodium -75%
Contains more Zinc +115.8%
Contains more Copper +202.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 66% 35% 63% 15% 2% 51% 69%
Contains more Calcium +500%
Contains more Iron +168.2%
Contains more Magnesium +268.8%
Contains more Phosphorus +255.8%
Contains more Potassium +161.6%
Contains less Sodium -75%
Contains more Zinc +115.8%
Contains more Copper +202.4%

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
Oat
7
:
3
Wheat
Contains more Vitamin B1 +703.2%
Contains more Vitamin B2 +363.3%
Contains more Vitamin B6 +70%
Contains more Folate +409.1%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +139.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin B1 +703.2%
Contains more Vitamin B2 +363.3%
Contains more Vitamin B6 +70%
Contains more Folate +409.1%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +139.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
4
:
1
Wheat
Contains more Protein +195.8%
Contains more Fats +731.3%
Contains more Carbs +140.1%
Contains more Other +152.9%
Contains more Water +692.9%
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +195.8%
Contains more Fats +731.3%
Contains more Carbs +140.1%
Contains more Other +152.9%
Contains more Water +692.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
2
:
1
Wheat
Contains more Monounsaturated Fat +2492.9%
Contains more Polyunsaturated fat +943.2%
Contains less Saturated Fat -93.7%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +2492.9%
Contains more Polyunsaturated fat +943.2%
Contains less Saturated Fat -93.7%

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.
Oat Wheat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oat Wheat Opinion
Net carbs 55.67g 23.3g Oat
Protein 16.89g 5.71g Oat
Fats 6.9g 0.83g Oat
Carbs 66.27g 27.6g Oat
Calories 389kcal 132kcal Oat
Sugar 3.07g Oat
Fiber 10.6g 4.3g Oat
Calcium 54mg 9mg Oat
Iron 4.72mg 1.76mg Oat
Magnesium 177mg 48mg Oat
Phosphorus 523mg 147mg Oat
Potassium 429mg 164mg Oat
Sodium 2mg 8mg Oat
Zinc 3.97mg 1.84mg Oat
Copper 0.626mg 0.207mg Oat
Vitamin A 0IU 4IU Wheat
Vitamin E 0.24mg Wheat
Vitamin B1 0.763mg 0.095mg Oat
Vitamin B2 0.139mg 0.03mg Oat
Vitamin B3 0.961mg 2.305mg Wheat
Vitamin B5 1.349mg Oat
Vitamin B6 0.119mg 0.07mg Oat
Folate 56µg 11µg Oat
Tryptophan 0.234mg 0.051mg Oat
Threonine 0.575mg 0.172mg Oat
Isoleucine 0.694mg 0.22mg Oat
Leucine 1.284mg 0.432mg Oat
Lysine 0.701mg 0.161mg Oat
Methionine 0.312mg 0.097mg Oat
Phenylalanine 0.895mg 0.3mg Oat
Valine 0.937mg 0.267mg Oat
Histidine 0.405mg 0.147mg Oat
Trans Fat 0.002g Oat
Saturated Fat 1.217g 0.077g Wheat
Monounsaturated Fat 2.178g 0.084g Oat
Polyunsaturated fat 2.535g 0.243g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%
Oat
9%
Wheat
Minerals Daily Need Coverage Score
112%
Oat
38%
Wheat

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 1.14g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 9)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.2)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.