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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, and Vitamin B1, however, Oatmeal is richer in Iron, and Vitamin A RAE.
  • Daily need coverage for Selenium from 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, durum and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.

Infographic

Wheat  vs Oatmeal 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +453.8%
Contains more Phosphorus +559.7%
Contains more Potassium +606.6%
Contains less Sodium -95.9%
Contains more Zinc +571%
Contains more Copper +737.9%
Contains more Manganese +439.8%
Contains more Selenium +1688%
Contains more Calcium +135.3%
Contains more Iron +69.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +453.8%
Contains more Phosphorus +559.7%
Contains more Potassium +606.6%
Contains less Sodium -95.9%
Contains more Zinc +571%
Contains more Copper +737.9%
Contains more Manganese +439.8%
Contains more Selenium +1688%
Contains more Calcium +135.3%
Contains more Iron +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 B1 +61.2%
Contains more Vitamin B3 +122.7%
Contains more Vitamin B5 +195%
Contains more Vitamin B6 +44.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +77.7%
Equal in Folate - 44
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin B1 +61.2%
Contains more Vitamin B3 +122.7%
Contains more Vitamin B5 +195%
Contains more Vitamin B6 +44.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +77.7%
Equal in Folate - 44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +477.2%
Contains more Fats +81.6%
Contains more Carbs +509.5%
Contains more Other +212.3%
Contains more Water +668.1%
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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +477.2%
Contains more Fats +81.6%
Contains more Carbs +509.5%
Contains more Other +212.3%
Contains more Water +668.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +129.6%
Contains less Saturated Fat -50.2%
Contains more Monounsaturated Fat +13.7%
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Polyunsaturated fat +129.6%
Contains less Saturated Fat -50.2%
Contains more Monounsaturated Fat +13.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Oatmeal
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Oatmeal Opinion
Net carbs 71.13g 9.97g Wheat
Protein 13.68g 2.37g Wheat
Fats 2.47g 1.36g Wheat
Carbs 71.13g 11.67g Wheat
Calories 339kcal 68kcal Wheat
Starch 10.37g Oatmeal
Sugar 0.46g Wheat
Fiber 1.7g Oatmeal
Calcium 34mg 80mg Oatmeal
Iron 3.52mg 5.96mg Oatmeal
Magnesium 144mg 26mg Wheat
Phosphorus 508mg 77mg Wheat
Potassium 431mg 61mg Wheat
Sodium 2mg 49mg Wheat
Zinc 4.16mg 0.62mg Wheat
Copper 0.553mg 0.066mg Wheat
Manganese 3.012mg 0.558mg Wheat
Selenium 89.4µg 5µg Wheat
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.419mg 0.26mg Wheat
Vitamin B2 0.121mg 0.215mg Oatmeal
Vitamin B3 6.738mg 3.025mg Wheat
Vitamin B5 0.935mg 0.317mg Wheat
Vitamin B6 0.419mg 0.29mg Wheat
Folate 43µg 44µg Oatmeal
Vitamin K 0.4µg Oatmeal
Tryptophan 0.176mg 0.04mg Wheat
Threonine 0.366mg 0.083mg Wheat
Isoleucine 0.533mg 0.105mg Wheat
Leucine 0.934mg 0.2mg Wheat
Lysine 0.303mg 0.135mg Wheat
Methionine 0.221mg 0.04mg Wheat
Phenylalanine 0.681mg 0.13mg Wheat
Valine 0.594mg 0.151mg Wheat
Histidine 0.322mg 0.057mg Wheat
Trans Fat 0.003g Wheat
Saturated Fat 0.454g 0.226g Oatmeal
Monounsaturated Fat 0.344g 0.391g Oatmeal
Polyunsaturated fat 0.978g 0.426g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Oatmeal
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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Wheat
27%
Oatmeal
Minerals Daily Need Coverage Score
168%
Wheat
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.228g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.4)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.