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  6. Wheat gluten vs. Oat

Wheat gluten vs. Oat — In-Depth Nutrition Comparison

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Significant differences between Wheat gluten and Oat

  • The amount of Vitamin B1, Copper, Fiber, Phosphorus, Magnesium, Zinc, Vitamin B5, Folate, Vitamin B2, and Potassium in Oat is higher than in Wheat gluten.
  • Oat covers your daily Vitamin B1 needs 64% more than Wheat gluten.

Specific food types used in this comparison are Vital wheat gluten and Oats.

Infographic

Wheat gluten 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat gluten
Wheat gluten
3
:
7
Oat
Oat
Contains more Calcium +163%
Contains more Iron +10.2%
Contains more Magnesium +608%
Contains more Phosphorus +101.2%
Contains more Potassium +329%
Contains less Sodium -93.1%
Contains more Zinc +367.1%
Contains more Copper +244%
Equal in Iron - 4.72
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +163%
Contains more Iron +10.2%
Contains more Magnesium +608%
Contains more Phosphorus +101.2%
Contains more Potassium +329%
Contains less Sodium -93.1%
Contains more Zinc +367.1%
Contains more Copper +244%
Equal in Iron - 4.72

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.
Wheat gluten
Wheat gluten
2
:
6
Oat
Oat
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Wheat gluten
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% 0% 0% 0% 0% 0% 0% 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 B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat gluten
Wheat gluten
1
:
4
Oat
Oat
Contains more Protein +345%
Contains more Fats +273%
Contains more Carbs +380.6%
Contains more Other +72%
Equal in Water - 8.22
Wheat gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 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 Protein +345%
Contains more Fats +273%
Contains more Carbs +380.6%
Contains more Other +72%
Equal in Water - 8.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat gluten
Wheat gluten
1
:
2
Oat
Oat
Contains less Saturated Fat -77.6%
Contains more Monounsaturated Fat +1296.2%
Contains more Polyunsaturated fat +213%
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -77.6%
Contains more Monounsaturated Fat +1296.2%
Contains more Polyunsaturated fat +213%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Oat Opinion
Net carbs 13.19g 55.67g Oat
Protein 75.16g 16.89g Wheat gluten
Fats 1.85g 6.9g Oat
Carbs 13.79g 66.27g Oat
Calories 370kcal 389kcal Oat
Fiber 0.6g 10.6g Oat
Calcium 142mg 54mg Wheat gluten
Iron 5.2mg 4.72mg Wheat gluten
Magnesium 25mg 177mg Oat
Phosphorus 260mg 523mg Oat
Potassium 100mg 429mg Oat
Sodium 29mg 2mg Oat
Zinc 0.85mg 3.97mg Oat
Copper 0.182mg 0.626mg Oat
Manganese 4.916mg Oat
Selenium 39.7µg Wheat gluten
Vitamin B1 0mg 0.763mg Oat
Vitamin B2 0mg 0.139mg Oat
Vitamin B3 0mg 0.961mg Oat
Vitamin B5 0mg 1.349mg Oat
Vitamin B6 0mg 0.119mg Oat
Folate 0µg 56µg Oat
Tryptophan 0.234mg Oat
Threonine 0.575mg Oat
Isoleucine 0.694mg Oat
Leucine 1.284mg Oat
Lysine 0.701mg Oat
Methionine 0.312mg Oat
Phenylalanine 0.895mg Oat
Valine 0.937mg Oat
Histidine 0.405mg Oat
Saturated Fat 0.272g 1.217g Wheat gluten
Monounsaturated Fat 0.156g 2.178g Oat
Polyunsaturated fat 0.81g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
0%
Wheat gluten
33%
Oat
Minerals Daily Need Coverage Score
68%
Wheat gluten
154%
Oat

Comparison summary

Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 0.945g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.6)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.