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Khorasan wheat vs Oatmeal - In-Depth Nutrition Comparison

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Differences between Khorasan wheat and Oatmeal

  • Khorasan wheat has more Selenium, Manganese, Copper, Phosphorus, Fiber, Zinc, Vitamin B1, Magnesium, and Vitamin B3, while Oatmeal has more Iron.
  • Khorasan wheat's daily need coverage for Selenium is 139% higher.
  • Oatmeal contains 8 times less Copper than Khorasan wheat. Khorasan wheat contains 0.506mg of Copper, while Oatmeal contains 0.066mg.

The food types used in this comparison are Wheat, KAMUT khorasan, uncooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Khorasan wheat vs Oatmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +400%
Contains more Phosphorus +372.7%
Contains more Potassium +560.7%
Contains less Sodium -89.8%
Contains more Zinc +493.5%
Contains more Copper +666.7%
Contains more Calcium +263.6%
Contains more Iron +58.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +400%
Contains more Phosphorus +372.7%
Contains more Potassium +560.7%
Contains less Sodium -89.8%
Contains more Zinc +493.5%
Contains more Copper +666.7%
Contains more Calcium +263.6%
Contains more Iron +58.1%

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
:
Contains more Vitamin E +771.4%
Contains more Vitamin B1 +117.7%
Contains more Vitamin B3 +110.7%
Contains more Vitamin B5 +199.4%
Contains more Vitamin K +350%
Contains more Vitamin A +4230%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B6 +12%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +771.4%
Contains more Vitamin B1 +117.7%
Contains more Vitamin B3 +110.7%
Contains more Vitamin B5 +199.4%
Contains more Vitamin K +350%
Contains more Vitamin A +4230%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B6 +12%

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.
Khorasan wheat Oatmeal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Oatmeal Opinion
Net carbs 59.48g 9.97g Khorasan wheat
Protein 14.54g 2.37g Khorasan wheat
Fats 2.13g 1.36g Khorasan wheat
Carbs 70.58g 11.67g Khorasan wheat
Calories 337kcal 68kcal Khorasan wheat
Starch 52.41g 10.37g Khorasan wheat
Fructose 0.11g 0g Khorasan wheat
Sugar 7.84g 0.46g Oatmeal
Fiber 11.1g 1.7g Khorasan wheat
Calcium 22mg 80mg Oatmeal
Iron 3.77mg 5.96mg Oatmeal
Magnesium 130mg 26mg Khorasan wheat
Phosphorus 364mg 77mg Khorasan wheat
Potassium 403mg 61mg Khorasan wheat
Sodium 5mg 49mg Khorasan wheat
Zinc 3.68mg 0.62mg Khorasan wheat
Copper 0.506mg 0.066mg Khorasan wheat
Vitamin A 10IU 433IU Oatmeal
Vitamin E 0.61mg 0.07mg Khorasan wheat
Vitamin D IU 0IU Oatmeal
Vitamin D µg 0µg Oatmeal
Vitamin C 0mg 0mg
Vitamin B1 0.566mg 0.26mg Khorasan wheat
Vitamin B2 0.184mg 0.215mg Oatmeal
Vitamin B3 6.375mg 3.025mg Khorasan wheat
Vitamin B5 0.949mg 0.317mg Khorasan wheat
Vitamin B6 0.259mg 0.29mg Oatmeal
Folate µg 44µg Oatmeal
Vitamin B12 µg 0µg Oatmeal
Vitamin K 1.8µg 0.4µg Khorasan wheat
Tryptophan 0.13mg 0.04mg Khorasan wheat
Threonine 0.442mg 0.083mg Khorasan wheat
Isoleucine 0.566mg 0.105mg Khorasan wheat
Leucine 1.112mg 0.2mg Khorasan wheat
Lysine 0.416mg 0.135mg Khorasan wheat
Methionine 0.251mg 0.04mg Khorasan wheat
Phenylalanine 0.772mg 0.13mg Khorasan wheat
Valine 0.687mg 0.151mg Khorasan wheat
Histidine 0.379mg 0.057mg Khorasan wheat
Cholesterol 0mg 0mg
Trans Fat 0.005g 0.003g Oatmeal
Saturated Fat 0.196g 0.226g Khorasan wheat
Monounsaturated Fat 0.213g 0.391g Oatmeal
Polyunsaturated fat 0.621g 0.426g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Khorasan wheat
27
Oatmeal
Mineral Summary Score
88
Khorasan wheat
44
Oatmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Khorasan wheat
14%
Oatmeal
Carbohydrates
71%
Khorasan wheat
12%
Oatmeal
Fats
10%
Khorasan wheat
6%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 7.38g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 39)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.