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Khorasan wheat vs Oat - In-Depth Nutrition Comparison

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What are the main differences between Khorasan wheat and Oat?

  • Khorasan wheat is richer in Vitamin B3, and Vitamin B6, while Oat is higher in Manganese, Phosphorus, Vitamin B1, Copper, Iron, Magnesium, and Vitamin B5.
  • Oat's daily need coverage for Manganese is 95% higher.
  • Oat has 7 times less Vitamin B3 than Khorasan wheat. Khorasan wheat has 6.375mg of Vitamin B3, while Oat has 0.961mg.
  • Khorasan wheat is lower in Saturated Fat.

We used Wheat, KAMUT khorasan, uncooked and Oats types in this comparison.

Infographic

Khorasan 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
Contains more Calcium +145.5%
Contains more Iron +25.2%
Contains more Magnesium +36.2%
Contains more Phosphorus +43.7%
Contains less Sodium -60%
Contains more Copper +23.7%
Equal in Potassium - 429
Equal in Zinc - 3.97
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Calcium +145.5%
Contains more Iron +25.2%
Contains more Magnesium +36.2%
Contains more Phosphorus +43.7%
Contains less Sodium -60%
Contains more Copper +23.7%
Equal in Potassium - 429
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
:
5
Oat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +32.4%
Contains more Vitamin B3 +563.4%
Contains more Vitamin B6 +117.6%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B5 +42.1%
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 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +32.4%
Contains more Vitamin B3 +563.4%
Contains more Vitamin B6 +117.6%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B5 +42.1%

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

All nutrients comparison - raw data values

Nutrient Khorasan wheat Oat Opinion
Net carbs 59.48g 55.67g Khorasan wheat
Protein 14.54g 16.89g Oat
Fats 2.13g 6.9g Oat
Carbs 70.58g 66.27g Khorasan wheat
Calories 337kcal 389kcal Oat
Starch 52.41g g Khorasan wheat
Fructose 0.11g g Khorasan wheat
Sugar 7.84g g Oat
Fiber 11.1g 10.6g Khorasan wheat
Calcium 22mg 54mg Oat
Iron 3.77mg 4.72mg Oat
Magnesium 130mg 177mg Oat
Phosphorus 364mg 523mg Oat
Potassium 403mg 429mg Oat
Sodium 5mg 2mg Oat
Zinc 3.68mg 3.97mg Oat
Copper 0.506mg 0.626mg Oat
Vitamin A 10IU 0IU Khorasan wheat
Vitamin E 0.61mg mg Khorasan wheat
Vitamin D IU 0IU Oat
Vitamin D µg 0µg Oat
Vitamin C 0mg 0mg
Vitamin B1 0.566mg 0.763mg Oat
Vitamin B2 0.184mg 0.139mg Khorasan wheat
Vitamin B3 6.375mg 0.961mg Khorasan wheat
Vitamin B5 0.949mg 1.349mg Oat
Vitamin B6 0.259mg 0.119mg Khorasan wheat
Folate µg 56µg Oat
Vitamin B12 µg 0µg Oat
Vitamin K 1.8µg µg Khorasan wheat
Tryptophan 0.13mg 0.234mg Oat
Threonine 0.442mg 0.575mg Oat
Isoleucine 0.566mg 0.694mg Oat
Leucine 1.112mg 1.284mg Oat
Lysine 0.416mg 0.701mg Oat
Methionine 0.251mg 0.312mg Oat
Phenylalanine 0.772mg 0.895mg Oat
Valine 0.687mg 0.937mg Oat
Histidine 0.379mg 0.405mg Oat
Cholesterol 0mg 0mg
Trans Fat 0.005g g Oat
Saturated Fat 0.196g 1.217g Khorasan wheat
Monounsaturated Fat 0.213g 2.178g Oat
Polyunsaturated fat 0.621g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Oat
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
33
Oat
Mineral Summary Score
88
Khorasan wheat
112
Oat

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
101%
Oat
Carbohydrates
71%
Khorasan wheat
66%
Oat
Fats
10%
Khorasan wheat
32%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 7.84g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 1.021g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 19)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $0.6)
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.