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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.
  • 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.

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Wheat vs Oatmeal 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
Wheat
6
:
Contains more Potassium +606.6%
Contains more Magnesium +453.8%
Contains more Copper +737.9%
Contains more Zinc +571%
Contains more Phosphorus +559.7%
Contains less Sodium -95.9%
Contains more Iron +69.3%
Contains more Calcium +135.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains more Potassium +606.6%
Contains more Magnesium +453.8%
Contains more Copper +737.9%
Contains more Zinc +571%
Contains more Phosphorus +559.7%
Contains less Sodium -95.9%
Contains more Iron +69.3%
Contains more Calcium +135.3%

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 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% 105% 28% 127% 57% 97% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Oatmeal
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?
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.

All nutrients comparison - raw data values

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

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.