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  6. Wheat flour, whole-grain vs. Oats

Wheat flour, whole-grain vs. Oats — In-Depth Nutrition Comparison

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How are wheat flour, whole-grain and oats different?

  • Wheat flour, whole-grain is richer in vitamin B3 and vitamin B6, while oats are higher in manganese, copper, phosphorus, vitamin B1, vitamin B5, iron, zinc, and magnesium.
  • Oats cover your daily need for manganese, 37% more than wheat flour, whole-grain.
  • Wheat flour, whole-grain contains 5 times more vitamin B3 than oats. Wheat flour, whole-grain contains 4.957mg of vitamin B3, while oats contain 0.961mg.

Wheat flour, whole-grain and Oats types were used in this article.

Infographic

Wheat flour, whole-grain vs Oats 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 98% 10% 32% 135% 137% 71% 153% 0.26% 530% 337%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +29.2%
Contains more CalciumCalcium +58.8%
Contains more PotassiumPotassium +18.2%
Contains more IronIron +31.1%
Contains more CopperCopper +52.7%
Contains more ZincZinc +52.7%
Contains more PhosphorusPhosphorus +46.5%
Contains more ManganeseManganese +20.9%
~equal in Sodium ~2mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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% 14% 0% 126% 38% 93% 36% 94% 0% 4.8% 33%
Oats
Oats
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +18.7%
Contains more Vitamin B3Vitamin B3 +415.8%
Contains more Vitamin B6Vitamin B6 +242%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin B5Vitamin B5 +123.7%
Contains more FolateFolate +27.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat flour, whole-grain Oats DV% diff.
Selenium 61.8µg 112%
Manganese 4.067mg 4.916mg 37%
Vitamin B3 4.957mg 0.961mg 25%
Copper 0.41mg 0.626mg 24%
Starch 57.77g 24%
Phosphorus 357mg 523mg 24%
Vitamin B1 0.502mg 0.763mg 22%
Vitamin B6 0.407mg 0.119mg 22%
Vitamin B5 0.603mg 1.349mg 15%
Iron 3.6mg 4.72mg 14%
Zinc 2.6mg 3.97mg 12%
Magnesium 137mg 177mg 10%
Polyunsaturated fat 1.167g 2.535g 9%
Protein 13.21g 16.89g 7%
Fats 2.5g 6.9g 7%
Choline 31.2mg 6%
Vitamin E 0.71mg 5%
Monounsaturated fat 0.283g 2.178g 5%
Saturated fat 0.43g 1.217g 4%
Folate 44µg 56µg 3%
Calories 340kcal 389kcal 2%
Carbs 71.97g 66.27g 2%
Calcium 34mg 54mg 2%
Potassium 363mg 429mg 2%
Vitamin B2 0.165mg 0.139mg 2%
Vitamin K 1.9µg 2%
Net carbs 61.27g 55.67g N/A
Sugar 0.41g N/A
Fiber 10.7g 10.6g 0%
Sodium 2mg 2mg 0%
Tryptophan 0.174mg 0.234mg 0%
Threonine 0.367mg 0.575mg 0%
Isoleucine 0.443mg 0.694mg 0%
Leucine 0.898mg 1.284mg 0%
Lysine 0.359mg 0.701mg 0%
Methionine 0.228mg 0.312mg 0%
Phenylalanine 0.682mg 0.895mg 0%
Valine 0.564mg 0.937mg 0%
Histidine 0.357mg 0.405mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 72% 11%
Protein: 13.21 g
Fats: 2.5 g
Carbs: 71.97 g
Water: 10.74 g
Other: 1.58 g
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +30.7%
Contains more ProteinProtein +27.9%
Contains more FatsFats +176%
~equal in Carbs ~66.27g
~equal in Other ~1.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 15% 62%
Saturated fat: Sat. Fat 0.43 g
Monounsaturated fat: Mono. Fat 0.283 g
Polyunsaturated fat: Poly. Fat 1.167 g
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -64.7%
Contains more Mono. FatMonounsaturated fat +669.6%
Contains more Poly. FatPolyunsaturated fat +117.2%

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 flour, whole-grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168893/nutrients
  2. Oats - 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.