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Wheat gluten vs. Oats — In-Depth Nutrition Comparison

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Significant differences between wheat gluten and oats

  • The amount of vitamin B1, copper, fiber, phosphorus, magnesium, zinc, vitamin B5, folate, vitamin B2, and potassium in oats is higher than in wheat gluten.
  • Oats cover 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 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Oats
7
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 CalciumCalcium +163%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +608%
Contains more PotassiumPotassium +329%
Contains more CopperCopper +244%
Contains more ZincZinc +367.1%
Contains more PhosphorusPhosphorus +101.2%
Contains less SodiumSodium -93.1%
~equal in Iron ~4.72mg

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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Oats
6
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 B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~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 gluten Oats DV% diff.
Manganese 4.916mg 214%
Protein 75.16g 16.89g 117%
Selenium 39.7µg 72%
Vitamin B1 0mg 0.763mg 64%
Copper 0.182mg 0.626mg 49%
Fiber 0.6g 10.6g 40%
Phosphorus 260mg 523mg 38%
Magnesium 25mg 177mg 36%
Zinc 0.85mg 3.97mg 28%
Vitamin B5 0mg 1.349mg 27%
Carbs 13.79g 66.27g 17%
Folate 0µg 56µg 14%
Polyunsaturated fat 0.81g 2.535g 12%
Vitamin B2 0mg 0.139mg 11%
Potassium 100mg 429mg 10%
Calcium 142mg 54mg 9%
Vitamin B6 0mg 0.119mg 9%
Fats 1.85g 6.9g 8%
Iron 5.2mg 4.72mg 6%
Vitamin B3 0mg 0.961mg 6%
Monounsaturated fat 0.156g 2.178g 5%
Saturated fat 0.272g 1.217g 4%
Calories 370kcal 389kcal 1%
Sodium 29mg 2mg 1%
Net carbs 13.19g 55.67g N/A
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Oats
4
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 ProteinProtein +345%
Contains more FatsFats +273%
Contains more CarbsCarbs +380.6%
Contains more OtherOther +72%
~equal in Water ~8.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
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 -77.6%
Contains more Mono. FatMonounsaturated fat +1296.2%
Contains more Poly. FatPolyunsaturated fat +213%

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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. 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.