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Wheat vs. Oats — In-Depth Nutrition Comparison

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The main differences between wheat and oats

  • Wheat is richer in vitamin B3 and vitamin B6, yet oats are richer in manganese, vitamin B1, iron, vitamin B5, copper, magnesium, and monounsaturated fat.
  • Daily need coverage for manganese for oats is 83% higher.
  • Wheat contains 7 times more vitamin B3 than oats. Wheat contains 6.738mg of vitamin B3, while oats contain 0.961mg.
  • Wheat contains less saturated fat.

Food types used in this article are Wheat, durum and Oats.

Infographic

Wheat vs Oats 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" 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%
Oats
Oats
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +22.9%
Contains more CalciumCalcium +58.8%
Contains more IronIron +34.1%
Contains more CopperCopper +13.2%
Contains more ManganeseManganese +63.2%
~equal in Potassium ~429mg
~equal in Zinc ~3.97mg
~equal in Phosphorus ~523mg
~equal in Sodium ~2mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Oats
Oats
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin B3Vitamin B3 +601.1%
Contains more Vitamin B6Vitamin B6 +252.1%
Contains more Vitamin B1Vitamin B1 +82.1%
Contains more Vitamin B2Vitamin B2 +14.9%
Contains more Vitamin B5Vitamin B5 +44.3%
Contains more FolateFolate +30.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Oats DV% diff.
Selenium 89.4µg 163%
Manganese 3.012mg 4.916mg 83%
Fiber 10.6g 42%
Vitamin B3 6.738mg 0.961mg 36%
Vitamin B1 0.419mg 0.763mg 29%
Vitamin B6 0.419mg 0.119mg 23%
Iron 3.52mg 4.72mg 15%
Polyunsaturated fat 0.978g 2.535g 10%
Vitamin B5 0.935mg 1.349mg 8%
Copper 0.553mg 0.626mg 8%
Magnesium 144mg 177mg 8%
Fats 2.47g 6.9g 7%
Protein 13.68g 16.89g 6%
Monounsaturated fat 0.344g 2.178g 5%
Folate 43µg 56µg 3%
Saturated fat 0.454g 1.217g 3%
Calories 339kcal 389kcal 3%
Zinc 4.16mg 3.97mg 2%
Phosphorus 508mg 523mg 2%
Calcium 34mg 54mg 2%
Carbs 71.13g 66.27g 2%
Vitamin B2 0.121mg 0.139mg 1%
Net carbs 71.13g 55.67g N/A
Potassium 431mg 429mg 0%
Sodium 2mg 2mg 0%
Tryptophan 0.176mg 0.234mg 0%
Threonine 0.366mg 0.575mg 0%
Isoleucine 0.533mg 0.694mg 0%
Leucine 0.934mg 1.284mg 0%
Lysine 0.303mg 0.701mg 0%
Methionine 0.221mg 0.312mg 0%
Phenylalanine 0.681mg 0.895mg 0%
Valine 0.594mg 0.937mg 0%
Histidine 0.322mg 0.405mg 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
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +33.1%
Contains more ProteinProtein +23.5%
Contains more FatsFats +179.4%
~equal in Carbs ~66.27g
~equal in Other ~1.72g

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -62.7%
Contains more Mono. FatMonounsaturated fat +533.1%
Contains more Poly. FatPolyunsaturated fat +159.2%

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.