Oats vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between oats and wheat?

Oats are higher in manganese, vitamin B1, phosphorus, copper, iron, magnesium, fiber, zinc, and folate; however, wheat is richer in vitamin B3.
Oats' daily need coverage for manganese is 169% more.
Wheat contains 8 times less vitamin B1 than oats. Oats contain 0.763mg of vitamin B1, while wheat contains 0.095mg.

We used Oats and Wheat, KAMUT khorasan, cooked types in this article.

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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.

Oats

Wheat

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.

Oats

Wheat

Contains more Vitamin B1Vitamin B1	+703.2%
Contains more Vitamin B2Vitamin B2	+363.3%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+70%
Contains more FolateFolate	+409.1%

Contains more Vitamin B3Vitamin B3

+139.9%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.916mg	1.03mg	169%
Selenium		31.9µg	58%
Vitamin B1	0.763mg	0.095mg	56%
Phosphorus	523mg	147mg	54%
Copper	0.626mg	0.207mg	47%
Iron	4.72mg	1.76mg	37%
Magnesium	177mg	48mg	31%
Vitamin B5	1.349mg		27%
Fiber	10.6g	4.3g	25%
Protein	16.89g	5.71g	22%
Zinc	3.97mg	1.84mg	19%
Polyunsaturated fat	2.535g	0.243g	15%
Calories	389kcal	132kcal	13%
Carbs	66.27g	27.6g	13%
Folate	56µg	11µg	11%
Fats	6.9g	0.83g	9%
Potassium	429mg	164mg	8%
Vitamin B2	0.139mg	0.03mg	8%
Vitamin B3	0.961mg	2.305mg	8%
Calcium	54mg	9mg	5%
Saturated fat	1.217g	0.077g	5%
Monounsaturated fat	2.178g	0.084g	5%
Vitamin B6	0.119mg	0.07mg	4%
Vitamin E		0.24mg	2%
Protein per 100 calories	4.3g	4.3g	N/A
Calories per 10 g protein	230kcal	231kcal	N/A
Weight per 100 calories	26g	76g	N/A
Unsaturated / Saturated Fat ratio	3.9	4.2	N/A
Net carbs	55.67g	23.3g	N/A
Sugar		3.07g	N/A
Sodium	2mg	8mg	0%
Trans fat		0.002g	N/A
Tryptophan	0.234mg	0.051mg	0%
Threonine	0.575mg	0.172mg	0%
Isoleucine	0.694mg	0.22mg	0%
Leucine	1.284mg	0.432mg	0%
Lysine	0.701mg	0.161mg	0%
Methionine	0.312mg	0.097mg	0%
Phenylalanine	0.895mg	0.3mg	0%
Valine	0.937mg	0.267mg	0%
Histidine	0.405mg	0.147mg	0%