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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
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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 Iron +25.2%
Contains more Calcium +145.5%
Contains more Magnesium +36.2%
Contains more Copper +23.7%
Contains more Phosphorus +43.7%
Contains less Sodium -60%
Equal in Potassium - 429
Equal in Zinc - 3.97
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 7% 36% 93% 169% 101% 156% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Iron +25.2%
Contains more Calcium +145.5%
Contains more Magnesium +36.2%
Contains more Copper +23.7%
Contains more Phosphorus +43.7%
Contains less Sodium -60%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 13% 0% 142% 43% 120% 57% 60% 0% 5% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.