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Wheat vs Oat - In-Depth Nutrition Comparison

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The main differences between Wheat and Oat

  • Wheat is richer in Vitamin B3, and Vitamin B6, yet Oat is richer in Manganese, Vitamin B1, Iron, Vitamin B5, Copper, Magnesium, and Monounsaturated Fat.
  • Daily need coverage for Manganese from Oat is 83% higher.
  • Wheat contains 7 times more Vitamin B3 than Oat. Wheat contains 6.738mg of Vitamin B3, while Oat contains 0.961mg.
  • Wheat contains less Saturated Fat.

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

Infographic

Wheat vs Oat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
2
:
5
Oat
Oat
Contains more Calcium +58.8%
Contains more Iron +34.1%
Contains more Magnesium +22.9%
Contains more Copper +13.2%
Equal in Phosphorus - 523
Equal in Potassium - 429
Equal in Sodium - 2
Equal in Zinc - 3.97
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Calcium +58.8%
Contains more Iron +34.1%
Contains more Magnesium +22.9%
Contains more Copper +13.2%
Equal in Phosphorus - 523
Equal in Potassium - 429
Equal in Sodium - 2
Equal in Zinc - 3.97

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
Wheat
Wheat
2
:
4
Oat
Oat
Contains more Vitamin B3 +601.1%
Contains more Vitamin B6 +252.1%
Contains more Vitamin B1 +82.1%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B5 +44.3%
Contains more Folate +30.2%
Wheat
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%
Oat
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%
Contains more Vitamin B3 +601.1%
Contains more Vitamin B6 +252.1%
Contains more Vitamin B1 +82.1%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B5 +44.3%
Contains more Folate +30.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Oat
Oat
Contains more Water +33.1%
Contains more Protein +23.5%
Contains more Fats +179.4%
Equal in Carbs - 66.27
Equal in Other - 1.72
Wheat
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
Oat
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 Water +33.1%
Contains more Protein +23.5%
Contains more Fats +179.4%
Equal in Carbs - 66.27
Equal in Other - 1.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Oat
Oat
Contains less Saturated Fat -62.7%
Contains more Monounsaturated Fat +533.1%
Contains more Polyunsaturated fat +159.2%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -62.7%
Contains more Monounsaturated Fat +533.1%
Contains more Polyunsaturated fat +159.2%

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.
Wheat Oat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Oat Opinion
Net carbs 71.13g 55.67g Wheat
Protein 13.68g 16.89g Oat
Fats 2.47g 6.9g Oat
Carbs 71.13g 66.27g Wheat
Calories 339kcal 389kcal Oat
Fiber 10.6g Oat
Calcium 34mg 54mg Oat
Iron 3.52mg 4.72mg Oat
Magnesium 144mg 177mg Oat
Phosphorus 508mg 523mg Oat
Potassium 431mg 429mg Wheat
Sodium 2mg 2mg
Zinc 4.16mg 3.97mg Wheat
Copper 0.553mg 0.626mg Oat
Vitamin B1 0.419mg 0.763mg Oat
Vitamin B2 0.121mg 0.139mg Oat
Vitamin B3 6.738mg 0.961mg Wheat
Vitamin B5 0.935mg 1.349mg Oat
Vitamin B6 0.419mg 0.119mg Wheat
Folate 43µg 56µg Oat
Tryptophan 0.176mg 0.234mg Oat
Threonine 0.366mg 0.575mg Oat
Isoleucine 0.533mg 0.694mg Oat
Leucine 0.934mg 1.284mg Oat
Lysine 0.303mg 0.701mg Oat
Methionine 0.221mg 0.312mg Oat
Phenylalanine 0.681mg 0.895mg Oat
Valine 0.594mg 0.937mg Oat
Histidine 0.322mg 0.405mg Oat
Saturated Fat 0.454g 1.217g Wheat
Monounsaturated Fat 0.344g 2.178g Oat
Polyunsaturated fat 0.978g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Oat
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
37%
Wheat
33%
Oat
Minerals Daily Need Coverage Score
100%
Wheat
112%
Oat

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.763g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 9)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.2)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Oat - 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.