Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Wheat vs Oat - In-Depth Nutrition Comparison

Compare

The main differences between Wheat and Oat

  • Wheat is richer in Vitamin B3 and Vitamin B6, yet Oat is richer in Manganese, Vitamin B1, Iron, Vitamin B5, Copper, Magnesium and Monounsaturated Fat.
  • Daily need coverage for Manganese from Oat is 83% higher.
  • Wheat contains 7 times more Vitamin B3 than Oat. Wheat contains 6.738mg of Vitamin B3, while Oat contains 0.961mg.
  • Wheat contains less Saturated Fat.

Food types used in this article are Wheat, durum and Oats.

Infographic

Wheat vs Oat infographic
Copy 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
2
:
5
Oat
Contains more Iron +34.1%
Contains more Calcium +58.8%
Contains more Magnesium +22.9%
Contains more Copper +13.2%
Equal in Potassium - 429
Equal in Zinc - 3.97
Equal in Phosphorus - 523
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Iron +34.1%
Contains more Calcium +58.8%
Contains more Magnesium +22.9%
Contains more Copper +13.2%
Equal in Potassium - 429
Equal in Zinc - 3.97
Equal in Phosphorus - 523
Equal in Sodium - 2

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
2
:
4
Oat
Contains more Vitamin B3 +601.1%
Contains more Vitamin B6 +252.1%
Contains more Vitamin B1 +82.1%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B5 +44.3%
Contains more Folate +30.2%
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% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Contains more Vitamin B3 +601.1%
Contains more Vitamin B6 +252.1%
Contains more Vitamin B1 +82.1%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B5 +44.3%
Contains more Folate +30.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
37
Wheat
33
Oat
Mineral Summary Score
100
Wheat
112
Oat

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 the food
Protein
82%
Wheat
101%
Oat
Carbohydrates
71%
Wheat
66%
Oat
Fats
11%
Wheat
32%
Oat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat Oat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wheat Oat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.763g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 9)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.2)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wheat Oat Opinion
Calories 339 389 Oat
Protein 13.68 16.89 Oat
Fats 2.47 6.9 Oat
Vitamin C 0 0
Carbs 71.13 66.27 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 4.72 Oat
Calcium 34 54 Oat
Potassium 431 429 Wheat
Magnesium 144 177 Oat
Sugars
Fiber 10.6 Oat
Copper 0.553 0.626 Oat
Zinc 4.16 3.97 Wheat
Starch
Phosphorus 508 523 Oat
Sodium 2 2
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.419 0.763 Oat
Vitamin B2 0.121 0.139 Oat
Vitamin B3 6.738 0.961 Wheat
Vitamin B5 0.935 1.349 Oat
Vitamin B6 0.419 0.119 Wheat
Vitamin B12 0 0
Vitamin K
Folate 43 56 Oat
Trans Fat
Saturated Fat 0.454 1.217 Wheat
Monounsaturated Fat 0.344 2.178 Oat
Polyunsaturated fat 0.978 2.535 Oat
Tryptophan 0.176 0.234 Oat
Threonine 0.366 0.575 Oat
Isoleucine 0.533 0.694 Oat
Leucine 0.934 1.284 Oat
Lysine 0.303 0.701 Oat
Methionine 0.221 0.312 Oat
Phenylalanine 0.681 0.895 Oat
Valine 0.594 0.937 Oat
Histidine 0.322 0.405 Oat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Oat - 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.