Wheat vs. Oat — In-Depth Nutrition Comparison
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What are the differences between Wheat and Oat?
- Wheat is higher in Vitamin B3, however, Oat is richer in Manganese, Vitamin B1, Phosphorus, Copper, Iron, Magnesium, Fiber, Zinc, and Folate.
- Oat's daily need coverage for Manganese is 169% more.
- Oat contains 2 times less Vitamin B3 than Wheat. Wheat contains 2.305mg of Vitamin B3, while Oat contains 0.961mg.
We used Wheat, KAMUT khorasan, cooked and Oats types in this article.
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.
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +268.8% |
| Contains more CalciumCalcium | +500% |
| Contains more PotassiumPotassium | +161.6% |
| Contains more IronIron | +168.2% |
| Contains more CopperCopper | +202.4% |
| Contains more ZincZinc | +115.8% |
| Contains more PhosphorusPhosphorus | +255.8% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +377.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +139.9% |
| Contains more Vitamin B1Vitamin B1 | +703.2% |
| Contains more Vitamin B2Vitamin B2 | +363.3% |
| Contains more Vitamin B6Vitamin B6 | +70% |
| Contains more FolateFolate | +409.1% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +692.9% |
| Contains more ProteinProtein | +195.8% |
| Contains more FatsFats | +731.3% |
| Contains more CarbsCarbs | +140.1% |
| Contains more OtherOther | +152.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -93.7% |
| Contains more Mono. FatMonounsaturated Fat | +2492.9% |
| Contains more Poly. FatPolyunsaturated fat | +943.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 132kcal | 389kcal |
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| Protein | 5.71g | 16.89g |
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| Fats | 0.83g | 6.9g |
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| Net carbs | 23.3g | 55.67g |
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| Carbs | 27.6g | 66.27g |
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| Magnesium | 48mg | 177mg |
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| Calcium | 9mg | 54mg |
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| Potassium | 164mg | 429mg |
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| Iron | 1.76mg | 4.72mg |
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| Sugar | 3.07g |
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| Fiber | 4.3g | 10.6g |
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| Copper | 0.207mg | 0.626mg |
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| Zinc | 1.84mg | 3.97mg |
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| Phosphorus | 147mg | 523mg |
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| Sodium | 8mg | 2mg |
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| Vitamin A | 4IU | 0IU |
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| Vitamin E | 0.24mg |
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| Manganese | 1.03mg | 4.916mg |
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| Selenium | 31.9µg |
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| Vitamin B1 | 0.095mg | 0.763mg |
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| Vitamin B2 | 0.03mg | 0.139mg |
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| Vitamin B3 | 2.305mg | 0.961mg |
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| Vitamin B5 | 1.349mg |
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| Vitamin B6 | 0.07mg | 0.119mg |
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| Folate | 11µg | 56µg |
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| Trans Fat | 0.002g |
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| Saturated Fat | 0.077g | 1.217g |
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| Monounsaturated Fat | 0.084g | 2.178g |
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| Polyunsaturated fat | 0.243g | 2.535g |
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| Tryptophan | 0.051mg | 0.234mg |
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| Threonine | 0.172mg | 0.575mg |
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| Isoleucine | 0.22mg | 0.694mg |
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| Leucine | 0.432mg | 1.284mg |
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| Lysine | 0.161mg | 0.701mg |
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| Methionine | 0.097mg | 0.312mg |
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| Phenylalanine | 0.3mg | 0.895mg |
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| Valine | 0.267mg | 0.937mg |
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| Histidine | 0.147mg | 0.405mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
30%
Minerals Daily Need Coverage Score
61%
154%
Comparison summary
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 1.14g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 9)
Which food is cheaper?
Wheat is cheaper (difference - $0.2)
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Oat contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)