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Oat vs Khorasan wheat - In-Depth Nutrition Comparison

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What are the main differences between Oat and Khorasan wheat?

  • Oat is richer in Manganese, Phosphorus, Vitamin B1, Copper, Iron, Magnesium, and Vitamin B5, while Khorasan wheat is higher in Vitamin B3, and Vitamin B6.
  • Oat's daily need coverage for Manganese is 95% higher.
  • Khorasan wheat has 6 times less Saturated Fat than Oat. Oat has 1.217g of Saturated Fat, while Khorasan wheat has 0.196g.

We used Oats and Wheat, KAMUT khorasan, uncooked types in this comparison.

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Oat 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
Oat
8
:
Contains more Iron +25.2%
Contains more Calcium +145.5%
Contains more Magnesium +36.2%
Contains more Copper +23.7%
Contains more Phosphorus +43.7%
Contains less Sodium -60%
Equal in Potassium - 403
Equal in Zinc - 3.68
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 7% 36% 93% 169% 101% 156% 1%
Contains more Iron +25.2%
Contains more Calcium +145.5%
Contains more Magnesium +36.2%
Contains more Copper +23.7%
Contains more Phosphorus +43.7%
Contains less Sodium -60%
Equal in Potassium - 403
Equal in Zinc - 3.68

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
5
:
Contains more Vitamin B1 +34.8%
Contains more Vitamin B5 +42.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +32.4%
Contains more Vitamin B3 +563.4%
Contains more Vitamin B6 +117.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
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 B1 +34.8%
Contains more Vitamin B5 +42.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +32.4%
Contains more Vitamin B3 +563.4%
Contains more Vitamin B6 +117.6%

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
36
Khorasan wheat
Mineral Summary Score
112
Oat
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
101%
Oat
87%
Khorasan wheat
Carbohydrates
66%
Oat
71%
Khorasan wheat
Fats
32%
Oat
10%
Khorasan wheat

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 7.84g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 1.021g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 19)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $0.6)
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.

All nutrients comparison - raw data values

Nutrient Oat Khorasan wheat Opinion
Calories 389 337 Oat
Protein 16.89 14.54 Oat
Fats 6.9 2.13 Oat
Vitamin C 0 0
Carbs 66.27 70.58 Khorasan wheat
Cholesterol 0 0
Vitamin D 0 Oat
Iron 4.72 3.77 Oat
Calcium 54 22 Oat
Potassium 429 403 Oat
Magnesium 177 130 Oat
Sugar 7.84 Oat
Fiber 10.6 11.1 Khorasan wheat
Copper 0.626 0.506 Oat
Zinc 3.97 3.68 Oat
Starch 52.41 Khorasan wheat
Phosphorus 523 364 Oat
Sodium 2 5 Oat
Vitamin A 0 10 Khorasan wheat
Vitamin E 0.61 Khorasan wheat
Vitamin D 0 Oat
Vitamin B1 0.763 0.566 Oat
Vitamin B2 0.139 0.184 Khorasan wheat
Vitamin B3 0.961 6.375 Khorasan wheat
Vitamin B5 1.349 0.949 Oat
Vitamin B6 0.119 0.259 Khorasan wheat
Vitamin B12 0 Oat
Vitamin K 1.8 Khorasan wheat
Folate 56 Oat
Trans Fat 0.005 Oat
Saturated Fat 1.217 0.196 Khorasan wheat
Monounsaturated Fat 2.178 0.213 Oat
Polyunsaturated fat 2.535 0.621 Oat
Tryptophan 0.234 0.13 Oat
Threonine 0.575 0.442 Oat
Isoleucine 0.694 0.566 Oat
Leucine 1.284 1.112 Oat
Lysine 0.701 0.416 Oat
Methionine 0.312 0.251 Oat
Phenylalanine 0.895 0.772 Oat
Valine 0.937 0.687 Oat
Histidine 0.405 0.379 Oat
Fructose 0.11 Khorasan wheat

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. 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.