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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated Fat | -62.7% |
| Contains more Mono. FatMonounsaturated Fat | +533.1% |
| Contains more Poly. FatPolyunsaturated fat | +159.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 339kcal | 389kcal |
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| Protein | 13.68g | 16.89g |
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| Fats | 2.47g | 6.9g |
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| Net carbs | 71.13g | 55.67g |
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| Carbs | 71.13g | 66.27g |
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| Magnesium | 144mg | 177mg |
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| Calcium | 34mg | 54mg |
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| Potassium | 431mg | 429mg |
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| Iron | 3.52mg | 4.72mg |
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| Fiber | 10.6g |
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| Copper | 0.553mg | 0.626mg |
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| Zinc | 4.16mg | 3.97mg |
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| Phosphorus | 508mg | 523mg |
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| Sodium | 2mg | 2mg | |
| Manganese | 3.012mg | 4.916mg |
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| Selenium | 89.4µg |
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| Vitamin B1 | 0.419mg | 0.763mg |
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| Vitamin B2 | 0.121mg | 0.139mg |
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| Vitamin B3 | 6.738mg | 0.961mg |
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| Vitamin B5 | 0.935mg | 1.349mg |
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| Vitamin B6 | 0.419mg | 0.119mg |
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| Folate | 43µg | 56µg |
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| Saturated Fat | 0.454g | 1.217g |
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| Monounsaturated Fat | 0.344g | 2.178g |
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| Polyunsaturated fat | 0.978g | 2.535g |
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| Tryptophan | 0.176mg | 0.234mg |
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| Threonine | 0.366mg | 0.575mg |
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| Isoleucine | 0.533mg | 0.694mg |
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| Leucine | 0.934mg | 1.284mg |
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| Lysine | 0.303mg | 0.701mg |
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| Methionine | 0.221mg | 0.312mg |
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| Phenylalanine | 0.681mg | 0.895mg |
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| Valine | 0.594mg | 0.937mg |
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| Histidine | 0.322mg | 0.405mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
30%
Minerals Daily Need Coverage Score
168%
154%
Comparison summary
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 0.763g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 9)
Which food is cheaper?
Wheat is cheaper (difference - $0.2)
Which food is richer in minerals?
Oat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 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.