Wheat vs. Oatmeal — In-Depth Nutrition Comparison
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How are wheat and oatmeal different?
- Wheat is higher in selenium, manganese, phosphorus, copper, zinc, magnesium, vitamin B3, vitamin B1, and vitamin B5; however, oatmeal is richer in iron.
- Daily need coverage for selenium for wheat is 153% higher.
- Wheat contains 8 times more copper than oatmeal. While wheat contains 0.553mg of copper, oatmeal contains only 0.066mg.
- Wheat has a lower glycemic index (50) than oatmeal (79).
Wheat, durum and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +453.8% |
| Contains more PotassiumPotassium | +606.6% |
| Contains more CopperCopper | +737.9% |
| Contains more ZincZinc | +571% |
| Contains more PhosphorusPhosphorus | +559.7% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +439.8% |
| Contains more SeleniumSelenium | +1688% |
| Contains more CalciumCalcium | +135.3% |
| Contains more IronIron | +69.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +61.2% |
| Contains more Vitamin B3Vitamin B3 | +122.7% |
| Contains more Vitamin B5Vitamin B5 | +195% |
| Contains more Vitamin B6Vitamin B6 | +44.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +77.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 5µg | 153% |
| Manganese | 3.012mg | 0.558mg | 107% |
| Phosphorus | 508mg | 77mg | 62% |
| Copper | 0.553mg | 0.066mg | 54% |
| Zinc | 4.16mg | 0.62mg | 32% |
| Iron | 3.52mg | 5.96mg | 31% |
| Magnesium | 144mg | 26mg | 28% |
| Vitamin B3 | 6.738mg | 3.025mg | 23% |
| Protein | 13.68g | 2.37g | 23% |
| Carbs | 71.13g | 11.67g | 20% |
| Calories | 339kcal | 68kcal | 14% |
| Vitamin A | 0µg | 130µg | 14% |
| Vitamin B1 | 0.419mg | 0.26mg | 13% |
| Vitamin B5 | 0.935mg | 0.317mg | 12% |
| Potassium | 431mg | 61mg | 11% |
| Vitamin B6 | 0.419mg | 0.29mg | 10% |
| Vitamin B2 | 0.121mg | 0.215mg | 7% |
| Fiber | 1.7g | 7% | |
| Calcium | 34mg | 80mg | 5% |
| Starch | 10.37g | 4% | |
| Polyunsaturated fat | 0.978g | 0.426g | 4% |
| Sodium | 2mg | 49mg | 2% |
| Fats | 2.47g | 1.36g | 2% |
| Saturated fat | 0.454g | 0.226g | 1% |
| Choline | 4.7mg | 1% | |
| Net carbs | 71.13g | 9.97g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | N/A | |
| Folate | 43µg | 44µg | 0% |
| Monounsaturated fat | 0.344g | 0.391g | 0% |
| Tryptophan | 0.176mg | 0.04mg | 0% |
| Threonine | 0.366mg | 0.083mg | 0% |
| Isoleucine | 0.533mg | 0.105mg | 0% |
| Leucine | 0.934mg | 0.2mg | 0% |
| Lysine | 0.303mg | 0.135mg | 0% |
| Methionine | 0.221mg | 0.04mg | 0% |
| Phenylalanine | 0.681mg | 0.13mg | 0% |
| Valine | 0.594mg | 0.151mg | 0% |
| Histidine | 0.322mg | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +477.2% |
| Contains more FatsFats | +81.6% |
| Contains more CarbsCarbs | +509.5% |
| Contains more OtherOther | +212.3% |
| Contains more WaterWater | +668.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +129.6% |
| Contains less Sat. FatSaturated fat | -50.2% |
| Contains more Mono. FatMonounsaturated fat | +13.7% |