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Khorasan wheat vs. Oats — In-Depth Nutrition Comparison

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What are the main differences between khorasan wheat and oats?

  • Khorasan wheat is richer in vitamin B3 and vitamin B6, while oats are higher in manganese, phosphorus, vitamin B1, copper, iron, magnesium, and vitamin B5.
  • Oats' daily need coverage for manganese is 95% higher.
  • Oats have 7 times less vitamin B3 than khorasan wheat. Khorasan wheat has 6.375mg of vitamin B3, while oats have 0.961mg.
  • Khorasan wheat is lower in saturated fat.
  • Oats have a higher glycemic index (59) than khorasan wheat (40).

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

Infographic

Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +36.2%
Contains more CalciumCalcium +145.5%
Contains more IronIron +25.2%
Contains more CopperCopper +23.7%
Contains more PhosphorusPhosphorus +43.7%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +79.7%
~equal in Potassium ~429mg
~equal in Zinc ~3.97mg

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Oats
3
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +32.4%
Contains more Vitamin B3Vitamin B3 +563.4%
Contains more Vitamin B6Vitamin B6 +117.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +34.8%
Contains more Vitamin B5Vitamin B5 +42.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Oats DV% diff.
Selenium 81.5µg 148%
Manganese 2.735mg 4.916mg 95%
Vitamin B3 6.375mg 0.961mg 34%
Phosphorus 364mg 523mg 23%
Starch 52.41g 22%
Vitamin B1 0.566mg 0.763mg 16%
Folate 56µg 14%
Polyunsaturated fat 0.621g 2.535g 13%
Copper 0.506mg 0.626mg 13%
Iron 3.77mg 4.72mg 12%
Vitamin B6 0.259mg 0.119mg 11%
Magnesium 130mg 177mg 11%
Vitamin B5 0.949mg 1.349mg 8%
Fats 2.13g 6.9g 7%
Choline 25.8mg 5%
Saturated fat 0.196g 1.217g 5%
Monounsaturated fat 0.213g 2.178g 5%
Protein 14.54g 16.89g 5%
Vitamin E 0.61mg 4%
Calories 337kcal 389kcal 3%
Vitamin B2 0.184mg 0.139mg 3%
Calcium 22mg 54mg 3%
Zinc 3.68mg 3.97mg 3%
Fiber 11.1g 10.6g 2%
Vitamin K 1.8µg 2%
Potassium 403mg 429mg 1%
Carbs 70.58g 66.27g 1%
Net carbs 59.48g 55.67g N/A
Sugar 7.84g N/A
Sodium 5mg 2mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.005g N/A
Tryptophan 0.13mg 0.234mg 0%
Threonine 0.442mg 0.575mg 0%
Isoleucine 0.566mg 0.694mg 0%
Leucine 1.112mg 1.284mg 0%
Lysine 0.416mg 0.701mg 0%
Methionine 0.251mg 0.312mg 0%
Phenylalanine 0.772mg 0.895mg 0%
Valine 0.687mg 0.937mg 0%
Histidine 0.379mg 0.405mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Oats
3
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 WaterWater +34.7%
Contains more ProteinProtein +16.2%
Contains more FatsFats +223.9%
~equal in Carbs ~66.27g
~equal in Other ~1.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 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 -83.9%
Contains more Mono. FatMonounsaturated fat +922.5%
Contains more Poly. FatPolyunsaturated fat +308.2%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.