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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

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
5
:
Contains more Calcium +58.8%
Contains more Iron +34.1%
Contains more Magnesium +22.9%
Contains more Copper +13.2%
Equal in Phosphorus - 508
Equal in Potassium - 431
Equal in Sodium - 2
Equal in Zinc - 4.16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +58.8%
Contains more Iron +34.1%
Contains more Magnesium +22.9%
Contains more 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
Oat
4
:
Contains more Vitamin B1 +82.1%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B5 +44.3%
Contains more Folate +30.2%
Contains more Vitamin B3 +601.1%
Contains more Vitamin B6 +252.1%
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 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin B1 +82.1%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B5 +44.3%
Contains more Folate +30.2%
Contains more Vitamin B3 +601.1%
Contains more Vitamin B6 +252.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
2
:
Contains more Protein +23.5%
Contains more Fats +179.4%
Contains more Water +33.1%
Equal in Carbs - 71.13
Equal in Other - 1.78
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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Protein +23.5%
Contains more Fats +179.4%
Contains more Water +33.1%
Equal in Carbs - 71.13
Equal in Other - 1.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
2
:
Contains more Monounsaturated Fat +533.1%
Contains more Polyunsaturated fat +159.2%
Contains less Saturated Fat -62.7%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +533.1%
Contains more Polyunsaturated fat +159.2%
Contains less 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.
Oat Wheat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Wheat Opinion
Net carbs 55.67g 71.13g Wheat
Protein 16.89g 13.68g Oat
Fats 6.9g 2.47g Oat
Carbs 66.27g 71.13g Wheat
Calories 389kcal 339kcal Oat
Fiber 10.6g Oat
Calcium 54mg 34mg Oat
Iron 4.72mg 3.52mg Oat
Magnesium 177mg 144mg Oat
Phosphorus 523mg 508mg Oat
Potassium 429mg 431mg Wheat
Sodium 2mg 2mg
Zinc 3.97mg 4.16mg Wheat
Copper 0.626mg 0.553mg Oat
Vitamin B1 0.763mg 0.419mg Oat
Vitamin B2 0.139mg 0.121mg Oat
Vitamin B3 0.961mg 6.738mg Wheat
Vitamin B5 1.349mg 0.935mg Oat
Vitamin B6 0.119mg 0.419mg Wheat
Folate 56µg 43µg Oat
Tryptophan 0.234mg 0.176mg Oat
Threonine 0.575mg 0.366mg Oat
Isoleucine 0.694mg 0.533mg Oat
Leucine 1.284mg 0.934mg Oat
Lysine 0.701mg 0.303mg Oat
Methionine 0.312mg 0.221mg Oat
Phenylalanine 0.895mg 0.681mg Oat
Valine 0.937mg 0.594mg Oat
Histidine 0.405mg 0.322mg Oat
Saturated Fat 1.217g 0.454g Wheat
Monounsaturated Fat 2.178g 0.344g Oat
Polyunsaturated fat 2.535g 0.978g 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

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
37%
Wheat
Minerals Daily Need Coverage Score
112%
Oat
100%
Wheat

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.763g)
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 richer in minerals?
Oat
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.

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/169721/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.