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Wheat vs. Oatmeal — In-Depth Nutrition Comparison

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Important differences between wheat and oatmeal

  • Wheat has more selenium, manganese, copper, zinc, fiber, and phosphorus; however, oatmeal has more iron, vitamin B6, vitamin B2, and vitamin B1.
  • Oatmeal's daily need coverage for iron is 53% more.
  • Wheat has 6 times more selenium than oatmeal. Wheat has 31.9µg of selenium, while oatmeal has 5µg.
  • Oatmeal has a higher glycemic index than wheat.

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

Infographic

Wheat vs Oatmeal 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +84.6%
Contains more PotassiumPotassium +168.9%
Contains more CopperCopper +213.6%
Contains more ZincZinc +196.8%
Contains more PhosphorusPhosphorus +90.9%
Contains less SodiumSodium -83.7%
Contains more ManganeseManganese +84.6%
Contains more SeleniumSelenium +538%
Contains more CalciumCalcium +788.9%
Contains more IronIron +238.6%

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.
Wheat
Wheat
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B1Vitamin B1 +173.7%
Contains more Vitamin B2Vitamin B2 +616.7%
Contains more Vitamin B3Vitamin B3 +31.2%
Contains more Vitamin B6Vitamin B6 +314.3%
Contains more FolateFolate +300%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Oatmeal DV% diff.
Iron 1.76mg 5.96mg 53%
Selenium 31.9µg 5µg 49%
Manganese 1.03mg 0.558mg 21%
Vitamin B6 0.07mg 0.29mg 17%
Copper 0.207mg 0.066mg 16%
Vitamin A 130µg 14%
Vitamin B1 0.095mg 0.26mg 14%
Vitamin B2 0.03mg 0.215mg 14%
Zinc 1.84mg 0.62mg 11%
Fiber 4.3g 1.7g 10%
Phosphorus 147mg 77mg 10%
Folate 11µg 44µg 8%
Protein 5.71g 2.37g 7%
Calcium 9mg 80mg 7%
Vitamin B5 0.317mg 6%
Carbs 27.6g 11.67g 5%
Magnesium 48mg 26mg 5%
Vitamin B3 2.305mg 3.025mg 5%
Starch 10.37g 4%
Calories 132kcal 68kcal 3%
Potassium 164mg 61mg 3%
Sodium 8mg 49mg 2%
Fats 0.83g 1.36g 1%
Vitamin E 0.24mg 0.07mg 1%
Choline 4.7mg 1%
Saturated fat 0.077g 0.226g 1%
Monounsaturated fat 0.084g 0.391g 1%
Polyunsaturated fat 0.243g 0.426g 1%
Protein per 100 calories 4.3g 3.5g N/A
Calories per 10 g protein 231kcal 287kcal N/A
Weight per 100 calories 76g 147g N/A
Net carbs 23.3g 9.97g N/A
Sugar 3.07g 0.46g N/A
Vitamin K 0.4µg 0%
Trans fat 0.002g 0.003g N/A
Tryptophan 0.051mg 0.04mg 0%
Threonine 0.172mg 0.083mg 0%
Isoleucine 0.22mg 0.105mg 0%
Leucine 0.432mg 0.2mg 0%
Lysine 0.161mg 0.135mg 0%
Methionine 0.097mg 0.04mg 0%
Phenylalanine 0.3mg 0.13mg 0%
Valine 0.267mg 0.151mg 0%
Histidine 0.147mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +140.9%
Contains more CarbsCarbs +136.5%
Contains more OtherOther +19.3%
Contains more FatsFats +63.9%
Contains more WaterWater +28.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -65.9%
Contains more Mono. FatMonounsaturated fat +365.5%
Contains more Poly. FatPolyunsaturated fat +75.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.