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Oatmeal vs. Wheat — In-Depth Nutrition Comparison

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Important differences between oatmeal and wheat

  • Oatmeal has more iron, vitamin B6, vitamin B2, and vitamin B1; however, wheat has more selenium, manganese, copper, zinc, fiber, and phosphorus.
  • Oatmeal's daily need coverage for iron is 53% more.
  • Oatmeal has 7 times more vitamin B2 than wheat. Oatmeal has 0.215mg of vitamin B2, while wheat has 0.03mg.
  • Oatmeal has a higher glycemic index than wheat.

The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Wheat, KAMUT khorasan, cooked.

Infographic

Oatmeal vs Wheat 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +788.9%
Contains more IronIron +238.6%
Contains more MagnesiumMagnesium +84.6%
Contains more PotassiumPotassium +168.9%
Contains more CopperCopper +213.6%
Contains more ZincZinc +196.8%
Contains more PhosphorusPhosphorus +90.9%
Contains less SodiumSodium -83.7%
Contains more ManganeseManganese +84.6%
Contains more SeleniumSelenium +538%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Wheat
Wheat
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +173.7%
Contains more Vitamin B2Vitamin B2 +616.7%
Contains more Vitamin B3Vitamin B3 +31.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +314.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more Vitamin EVitamin E +242.9%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Wheat DV% diff.
Iron 5.96mg 1.76mg 53%
Selenium 5µg 31.9µg 49%
Manganese 0.558mg 1.03mg 21%
Vitamin B6 0.29mg 0.07mg 17%
Copper 0.066mg 0.207mg 16%
Vitamin A 130µg 14%
Vitamin B1 0.26mg 0.095mg 14%
Vitamin B2 0.215mg 0.03mg 14%
Zinc 0.62mg 1.84mg 11%
Fiber 1.7g 4.3g 10%
Phosphorus 77mg 147mg 10%
Folate 44µg 11µg 8%
Protein 2.37g 5.71g 7%
Calcium 80mg 9mg 7%
Vitamin B5 0.317mg 6%
Carbs 11.67g 27.6g 5%
Magnesium 26mg 48mg 5%
Vitamin B3 3.025mg 2.305mg 5%
Starch 10.37g 4%
Calories 68kcal 132kcal 3%
Potassium 61mg 164mg 3%
Sodium 49mg 8mg 2%
Fats 1.36g 0.83g 1%
Vitamin E 0.07mg 0.24mg 1%
Choline 4.7mg 1%
Saturated fat 0.226g 0.077g 1%
Monounsaturated fat 0.391g 0.084g 1%
Polyunsaturated fat 0.426g 0.243g 1%
Protein per 100 calories 3.5g 4.3g N/A
Calories per 10 g protein 287kcal 231kcal N/A
Weight per 100 calories 147g 76g N/A
Net carbs 9.97g 23.3g N/A
Sugar 0.46g 3.07g N/A
Vitamin K 0.4µg 0%
Trans fat 0.003g 0.002g N/A
Tryptophan 0.04mg 0.051mg 0%
Threonine 0.083mg 0.172mg 0%
Isoleucine 0.105mg 0.22mg 0%
Leucine 0.2mg 0.432mg 0%
Lysine 0.135mg 0.161mg 0%
Methionine 0.04mg 0.097mg 0%
Phenylalanine 0.13mg 0.3mg 0%
Valine 0.151mg 0.267mg 0%
Histidine 0.057mg 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more FatsFats +63.9%
Contains more WaterWater +28.9%
Contains more ProteinProtein +140.9%
Contains more CarbsCarbs +136.5%
Contains more OtherOther +19.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +365.5%
Contains more Poly. FatPolyunsaturated fat +75.3%
Contains less Sat. FatSaturated fat -65.9%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.