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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.

Infographic

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
Contains more Calcium +145.5%
Contains more Iron +25.2%
Contains more Magnesium +36.2%
Contains more Phosphorus +43.7%
Contains less Sodium -60%
Contains more Copper +23.7%
Equal in Potassium - 403
Equal in Zinc - 3.68
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Contains more Calcium +145.5%
Contains more Iron +25.2%
Contains more Magnesium +36.2%
Contains more Phosphorus +43.7%
Contains less Sodium -60%
Contains more Copper +23.7%
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 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% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 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%

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

All nutrients comparison - raw data values

Nutrient Oat Khorasan wheat Opinion
Net carbs 55.67g 59.48g Khorasan wheat
Protein 16.89g 14.54g Oat
Fats 6.9g 2.13g Oat
Carbs 66.27g 70.58g Khorasan wheat
Calories 389kcal 337kcal Oat
Starch g 52.41g Khorasan wheat
Fructose g 0.11g Khorasan wheat
Sugar g 7.84g Oat
Fiber 10.6g 11.1g Khorasan wheat
Calcium 54mg 22mg Oat
Iron 4.72mg 3.77mg Oat
Magnesium 177mg 130mg Oat
Phosphorus 523mg 364mg Oat
Potassium 429mg 403mg Oat
Sodium 2mg 5mg Oat
Zinc 3.97mg 3.68mg Oat
Copper 0.626mg 0.506mg Oat
Vitamin A 0IU 10IU Khorasan wheat
Vitamin E mg 0.61mg Khorasan wheat
Vitamin D 0IU IU Oat
Vitamin D 0µg µg Oat
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 0.566mg Oat
Vitamin B2 0.139mg 0.184mg Khorasan wheat
Vitamin B3 0.961mg 6.375mg Khorasan wheat
Vitamin B5 1.349mg 0.949mg Oat
Vitamin B6 0.119mg 0.259mg Khorasan wheat
Folate 56µg µg Oat
Vitamin B12 0µg µg Oat
Vitamin K µg 1.8µg Khorasan wheat
Tryptophan 0.234mg 0.13mg Oat
Threonine 0.575mg 0.442mg Oat
Isoleucine 0.694mg 0.566mg Oat
Leucine 1.284mg 1.112mg Oat
Lysine 0.701mg 0.416mg Oat
Methionine 0.312mg 0.251mg Oat
Phenylalanine 0.895mg 0.772mg Oat
Valine 0.937mg 0.687mg Oat
Histidine 0.405mg 0.379mg Oat
Cholesterol 0mg 0mg
Trans Fat g 0.005g Oat
Saturated Fat 1.217g 0.196g Khorasan wheat
Monounsaturated Fat 2.178g 0.213g Oat
Polyunsaturated fat 2.535g 0.621g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Khorasan wheat
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
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

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.

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.