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Wheat vs Oatmeal - In-Depth Nutrition Comparison

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How are Wheat and Oatmeal different?

  • Wheat is higher in Selenium, Manganese, Phosphorus, Copper, Zinc, Magnesium, Vitamin B3, and Vitamin B1, however Oatmeal is richer in Iron, and Vitamin A RAE.
  • Daily need coverage for Selenium from Wheat is 153% higher.
  • Wheat contains 8 times more Copper than Oatmeal. While Wheat contains 0.553mg of Copper, Oatmeal contains only 0.066mg.

Wheat, durum and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
6
:
Contains more Magnesium +453.8%
Contains more Phosphorus +559.7%
Contains more Potassium +606.6%
Contains less Sodium -95.9%
Contains more Zinc +571%
Contains more Copper +737.9%
Contains more Calcium +135.3%
Contains more Iron +69.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +453.8%
Contains more Phosphorus +559.7%
Contains more Potassium +606.6%
Contains less Sodium -95.9%
Contains more Zinc +571%
Contains more Copper +737.9%
Contains more Calcium +135.3%
Contains more Iron +69.3%

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
Wheat
4
:
Contains more Vitamin B1 +61.2%
Contains more Vitamin B3 +122.7%
Contains more Vitamin B5 +195%
Contains more Vitamin B6 +44.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +77.7%
Equal in Folate - 44
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% 105% 28% 127% 57% 97% 33% 0% 0%
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 B1 +61.2%
Contains more Vitamin B3 +122.7%
Contains more Vitamin B5 +195%
Contains more Vitamin B6 +44.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +77.7%
Equal in Folate - 44

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

All nutrients comparison - raw data values

Nutrient Wheat Oatmeal Opinion
Net carbs 71.13g 9.97g Wheat
Protein 13.68g 2.37g Wheat
Fats 2.47g 1.36g Wheat
Carbs 71.13g 11.67g Wheat
Calories 339kcal 68kcal Wheat
Starch g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar g 0.46g Wheat
Fiber g 1.7g Oatmeal
Calcium 34mg 80mg Oatmeal
Iron 3.52mg 5.96mg Oatmeal
Magnesium 144mg 26mg Wheat
Phosphorus 508mg 77mg Wheat
Potassium 431mg 61mg Wheat
Sodium 2mg 49mg Wheat
Zinc 4.16mg 0.62mg Wheat
Copper 0.553mg 0.066mg Wheat
Vitamin A 0IU 433IU Oatmeal
Vitamin E mg 0.07mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.419mg 0.26mg Wheat
Vitamin B2 0.121mg 0.215mg Oatmeal
Vitamin B3 6.738mg 3.025mg Wheat
Vitamin B5 0.935mg 0.317mg Wheat
Vitamin B6 0.419mg 0.29mg Wheat
Folate 43µg 44µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K µg 0.4µg Oatmeal
Tryptophan 0.176mg 0.04mg Wheat
Threonine 0.366mg 0.083mg Wheat
Isoleucine 0.533mg 0.105mg Wheat
Leucine 0.934mg 0.2mg Wheat
Lysine 0.303mg 0.135mg Wheat
Methionine 0.221mg 0.04mg Wheat
Phenylalanine 0.681mg 0.13mg Wheat
Valine 0.594mg 0.151mg Wheat
Histidine 0.322mg 0.057mg Wheat
Cholesterol 0mg 0mg
Trans Fat g 0.003g Wheat
Saturated Fat 0.454g 0.226g Oatmeal
Monounsaturated Fat 0.344g 0.391g Oatmeal
Polyunsaturated fat 0.978g 0.426g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
37
Wheat
27
Oatmeal
Mineral Summary Score
100
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
82%
Wheat
14%
Oatmeal
Carbohydrates
71%
Wheat
12%
Oatmeal
Fats
11%
Wheat
6%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 29)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.228g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.