Oat vs Wheat - In-Depth Nutrition Comparison
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The main differences between Oat and Wheat
- Oat is richer in Manganese, Vitamin B1, Iron, Vitamin B5, Copper, Magnesium, and Monounsaturated Fat, yet Wheat is richer in Vitamin B3, and Vitamin B6.
- Daily need coverage for Manganese from Oat is 83% higher.
- Oat contains 6 times more Monounsaturated Fat than Wheat . Oat contains 2.178g of Monounsaturated Fat, while Wheat contains 0.344g.
- Wheat contains less Saturated Fat.
Food types used in this article are Oats and Wheat, durum.
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
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Calcium
+58.8%
Contains
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Iron
+34.1%
Contains
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Magnesium
+22.9%
Contains
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Copper
+13.2%
Equal in Phosphorus - 508
Equal in Potassium - 431
Equal in Sodium - 2
Equal in Zinc - 4.16
Contains
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Calcium
+58.8%
Contains
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Iron
+34.1%
Contains
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Magnesium
+22.9%
Contains
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Copper
+13.2%
Equal in Phosphorus - 508
Equal in Potassium - 431
Equal in Sodium - 2
Equal in Zinc - 4.16
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
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Contains
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Vitamin B1
+82.1%
Contains
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Vitamin B2
+14.9%
Contains
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Vitamin B5
+44.3%
Contains
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Folate
+30.2%
Contains
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Vitamin B3
+601.1%
Contains
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Vitamin B6
+252.1%
Contains
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Vitamin B1
+82.1%
Contains
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Vitamin B2
+14.9%
Contains
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Vitamin B5
+44.3%
Contains
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Folate
+30.2%
Contains
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Vitamin B3
+601.1%
Contains
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Vitamin B6
+252.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+23.5%
Contains
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Fats
+179.4%
Contains
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Water
+33.1%
Equal in Carbs - 71.13
Equal in Other - 1.78
Contains
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Protein
+23.5%
Contains
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Fats
+179.4%
Contains
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Water
+33.1%
Equal in Carbs - 71.13
Equal in Other - 1.78
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+533.1%
Contains
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Polyunsaturated fat
+159.2%
Contains
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Saturated Fat
-62.7%
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Monounsaturated Fat
+533.1%
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Polyunsaturated fat
+159.2%
Contains
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Saturated Fat
-62.7%
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.
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 55.67g | 71.13g |
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| Protein | 16.89g | 13.68g |
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| Fats | 6.9g | 2.47g |
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| Carbs | 66.27g | 71.13g |
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| Calories | 389kcal | 339kcal |
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| Fiber | 10.6g |
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| Calcium | 54mg | 34mg |
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| Iron | 4.72mg | 3.52mg |
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| Magnesium | 177mg | 144mg |
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| Phosphorus | 523mg | 508mg |
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| Potassium | 429mg | 431mg |
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| Sodium | 2mg | 2mg | |
| Zinc | 3.97mg | 4.16mg |
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| Copper | 0.626mg | 0.553mg |
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| Vitamin B1 | 0.763mg | 0.419mg |
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| Vitamin B2 | 0.139mg | 0.121mg |
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| Vitamin B3 | 0.961mg | 6.738mg |
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| Vitamin B5 | 1.349mg | 0.935mg |
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| Vitamin B6 | 0.119mg | 0.419mg |
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| Folate | 56µg | 43µg |
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| Tryptophan | 0.234mg | 0.176mg |
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| Threonine | 0.575mg | 0.366mg |
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| Isoleucine | 0.694mg | 0.533mg |
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| Leucine | 1.284mg | 0.934mg |
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| Lysine | 0.701mg | 0.303mg |
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| Methionine | 0.312mg | 0.221mg |
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| Phenylalanine | 0.895mg | 0.681mg |
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| Valine | 0.937mg | 0.594mg |
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| Histidine | 0.405mg | 0.322mg |
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| Saturated Fat | 1.217g | 0.454g |
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| Monounsaturated Fat | 2.178g | 0.344g |
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| Polyunsaturated fat | 2.535g | 0.978g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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%
37%
Minerals Daily Need Coverage Score
112%
100%
Comparison summary
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 0.763g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 9)
Which food is cheaper?
Wheat is cheaper (difference - $0.2)
Which food is richer in minerals?
Oat is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.