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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, 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.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~44µg

All nutrients comparison - raw data values

Nutrient Wheat Oatmeal 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%
Protein 13.68g 2.37g 23%
Vitamin B3 6.738mg 3.025mg 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%
Fiber 1.7g 7%
Vitamin B2 0.121mg 0.215mg 7%
Calcium 34mg 80mg 5%
Starch 10.37g 4%
Polyunsaturated fat 0.978g 0.426g 4%
Fats 2.47g 1.36g 2%
Sodium 2mg 49mg 2%
Choline 4.7mg 1%
Saturated fat 0.454g 0.226g 1%
Protein per 100 calories 4g 3.5g N/A
Calories per 10 g protein 248kcal 287kcal N/A
Weight per 100 calories 29g 147g N/A
Unsaturated / Saturated Fat ratio 2.9 3.6 N/A
Net carbs 71.13g 9.97g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Folate 43µg 44µg 0%
Trans fat 0.003g N/A
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
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 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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Poly. FatPolyunsaturated fat +129.6%
Contains less Sat. FatSaturated fat -50.2%
Contains more Mono. FatMonounsaturated fat +13.7%

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.