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Oats vs. Wheat — In-Depth Nutrition Comparison

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The main differences between oats and wheat

  • Oats are richer in manganese, vitamin B1, iron, vitamin B5, copper, magnesium, and monounsaturated fat, yet wheat is richer in vitamin B3 and vitamin B6.
  • Daily need coverage for manganese for oats is 83% higher.
  • Oats contain 6 times more monounsaturated fat than wheat . Oats contain 2.178g of monounsaturated fat, while wheat contains 0.344g.
  • Wheat contains less saturated fat.

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

Infographic

Oats 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.
Oats
Oats
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +22.9%
Contains more CalciumCalcium +58.8%
Contains more IronIron +34.1%
Contains more CopperCopper +13.2%
Contains more ManganeseManganese +63.2%
~equal in Potassium ~431mg
~equal in Zinc ~4.16mg
~equal in Phosphorus ~508mg
~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.
Oats
Oats
4
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% 0% 191% 32% 18% 81% 27% 0% 0% 42%
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% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin B1Vitamin B1 +82.1%
Contains more Vitamin B2Vitamin B2 +14.9%
Contains more Vitamin B5Vitamin B5 +44.3%
Contains more FolateFolate +30.2%
Contains more Vitamin B3Vitamin B3 +601.1%
Contains more Vitamin B6Vitamin B6 +252.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Oats Wheat DV% diff.
Selenium 89.4µg 163%
Manganese 4.916mg 3.012mg 83%
Fiber 10.6g 42%
Vitamin B3 0.961mg 6.738mg 36%
Vitamin B1 0.763mg 0.419mg 29%
Vitamin B6 0.119mg 0.419mg 23%
Iron 4.72mg 3.52mg 15%
Polyunsaturated fat 2.535g 0.978g 10%
Magnesium 177mg 144mg 8%
Copper 0.626mg 0.553mg 8%
Vitamin B5 1.349mg 0.935mg 8%
Fats 6.9g 2.47g 7%
Protein 16.89g 13.68g 6%
Monounsaturated fat 2.178g 0.344g 5%
Calories 389kcal 339kcal 3%
Folate 56µg 43µg 3%
Saturated fat 1.217g 0.454g 3%
Carbs 66.27g 71.13g 2%
Calcium 54mg 34mg 2%
Zinc 3.97mg 4.16mg 2%
Phosphorus 523mg 508mg 2%
Vitamin B2 0.139mg 0.121mg 1%
Protein per 100 calories 4.3g 4g N/A
Calories per 10 g protein 230kcal 248kcal N/A
Weight per 100 calories 26g 29g N/A
Unsaturated / Saturated Fat ratio 3.9 2.9 N/A
Net carbs 55.67g 71.13g N/A
Potassium 429mg 431mg 0%
Sodium 2mg 2mg 0%
Tryptophan 0.234mg 0.176mg 0%
Threonine 0.575mg 0.366mg 0%
Isoleucine 0.694mg 0.533mg 0%
Leucine 1.284mg 0.934mg 0%
Lysine 0.701mg 0.303mg 0%
Methionine 0.312mg 0.221mg 0%
Phenylalanine 0.895mg 0.681mg 0%
Valine 0.937mg 0.594mg 0%
Histidine 0.405mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
2
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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +23.5%
Contains more FatsFats +179.4%
Contains more WaterWater +33.1%
~equal in Carbs ~71.13g
~equal in Other ~1.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +533.1%
Contains more Poly. FatPolyunsaturated fat +159.2%
Contains less Sat. FatSaturated fat -62.7%

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.