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Oat vs Wheat gluten - In-Depth Nutrition Comparison

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Significant differences between Oat and Wheat gluten

  • Oat has more Copper, Fiber, Phosphorus, Magnesium, Zinc, and Potassium, however Wheat gluten is richer in Vitamin B1, Vitamin B5, Folate, and Vitamin B2.
  • Oat covers your daily Vitamin B1 needs 64% more than Wheat gluten.
  • Wheat gluten has 18 times less Fiber than Oat. Oat has 10.6g of Fiber, while Wheat gluten has 0.6g.

Specific food types used in this comparison are Oats and Vital wheat gluten.

Infographic

Oat vs Wheat gluten infographic
Infographic link

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 Magnesium +608%
Contains more Phosphorus +101.2%
Contains more Potassium +329%
Contains less Sodium -93.1%
Contains more Zinc +367.1%
Contains more Copper +244%
Contains more Calcium +163%
Contains more Iron +10.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
Contains more Magnesium +608%
Contains more Phosphorus +101.2%
Contains more Potassium +329%
Contains less Sodium -93.1%
Contains more Zinc +367.1%
Contains more Copper +244%
Contains more Calcium +163%
Contains more Iron +10.2%

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
6
:
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

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 gluten
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oat Wheat gluten Opinion
Net carbs 55.67g 13.19g Oat
Protein 16.89g 75.16g Wheat gluten
Fats 6.9g 1.85g Oat
Carbs 66.27g 13.79g Oat
Calories 389kcal 370kcal Oat
Starch g g
Fructose g g
Sugar g 0g Oat
Fiber 10.6g 0.6g Oat
Calcium 54mg 142mg Wheat gluten
Iron 4.72mg 5.2mg Wheat gluten
Magnesium 177mg 25mg Oat
Phosphorus 523mg 260mg Oat
Potassium 429mg 100mg Oat
Sodium 2mg 29mg Oat
Zinc 3.97mg 0.85mg Oat
Copper 0.626mg 0.182mg Oat
Vitamin A 0IU 0IU
Vitamin E mg 0mg Wheat gluten
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 0mg Oat
Vitamin B2 0.139mg 0mg Oat
Vitamin B3 0.961mg 0mg Oat
Vitamin B5 1.349mg 0mg Oat
Vitamin B6 0.119mg 0mg Oat
Folate 56µg 0µg Oat
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Wheat gluten
Tryptophan 0.234mg mg Oat
Threonine 0.575mg mg Oat
Isoleucine 0.694mg mg Oat
Leucine 1.284mg mg Oat
Lysine 0.701mg mg Oat
Methionine 0.312mg mg Oat
Phenylalanine 0.895mg mg Oat
Valine 0.937mg mg Oat
Histidine 0.405mg mg Oat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.217g 0.272g Wheat gluten
Monounsaturated Fat 2.178g 0.156g Oat
Polyunsaturated fat 2.535g 0.81g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33
Oat
0
Wheat gluten
Mineral Summary Score
112
Oat
58
Wheat gluten

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
101%
Oat
451%
Wheat gluten
Carbohydrates
66%
Oat
14%
Wheat gluten
Fats
32%
Oat
9%
Wheat gluten

Comparison summary

Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 0.945g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.6)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 5)
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)
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.

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.