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  6. Oats vs. Khorasan wheat

Oats vs. Khorasan wheat — In-Depth Nutrition Comparison

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What are the main differences between oats and khorasan wheat?

  • Oats are richer in manganese, phosphorus, vitamin B1, copper, iron, magnesium, and vitamin B5, while khorasan wheat is higher in vitamin B3 and vitamin B6.
  • Oats' daily need coverage for manganese is 95% higher.
  • Khorasan wheat has 6 times less saturated fat than oats. Oats have 1.217g of saturated fat, while khorasan wheat has 0.196g.
  • Oats have a higher glycemic index (59) than khorasan wheat (40).

We used Oats and Wheat, KAMUT khorasan, uncooked types in this comparison.

Infographic

Oats vs Khorasan 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
7
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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more MagnesiumMagnesium +36.2%
Contains more CalciumCalcium +145.5%
Contains more IronIron +25.2%
Contains more CopperCopper +23.7%
Contains more PhosphorusPhosphorus +43.7%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +79.7%
~equal in Potassium ~403mg
~equal in Zinc ~3.68mg

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
3
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% 0.33% 12% 142% 42% 120% 57% 60% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +34.8%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +32.4%
Contains more Vitamin B3Vitamin B3 +563.4%
Contains more Vitamin B6Vitamin B6 +117.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Oats Khorasan wheat DV% diff.
Selenium 81.5µg 148%
Manganese 4.916mg 2.735mg 95%
Vitamin B3 0.961mg 6.375mg 34%
Phosphorus 523mg 364mg 23%
Starch 52.41g 22%
Vitamin B1 0.763mg 0.566mg 16%
Folate 56µg 14%
Copper 0.626mg 0.506mg 13%
Polyunsaturated fat 2.535g 0.621g 13%
Iron 4.72mg 3.77mg 12%
Magnesium 177mg 130mg 11%
Vitamin B6 0.119mg 0.259mg 11%
Vitamin B5 1.349mg 0.949mg 8%
Fats 6.9g 2.13g 7%
Protein 16.89g 14.54g 5%
Choline 25.8mg 5%
Saturated fat 1.217g 0.196g 5%
Monounsaturated fat 2.178g 0.213g 5%
Vitamin E 0.61mg 4%
Calories 389kcal 337kcal 3%
Calcium 54mg 22mg 3%
Zinc 3.97mg 3.68mg 3%
Vitamin B2 0.139mg 0.184mg 3%
Fiber 10.6g 11.1g 2%
Vitamin K 1.8µg 2%
Carbs 66.27g 70.58g 1%
Potassium 429mg 403mg 1%
Protein per 100 calories 4.3g 4.3g N/A
Calories per 10 g protein 230kcal 232kcal N/A
Weight per 100 calories 26g 30g N/A
Unsaturated / Saturated Fat ratio 3.9 4.3 N/A
Net carbs 55.67g 59.48g N/A
Sugar 7.84g N/A
Sodium 2mg 5mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.005g N/A
Tryptophan 0.234mg 0.13mg 0%
Threonine 0.575mg 0.442mg 0%
Isoleucine 0.694mg 0.566mg 0%
Leucine 1.284mg 1.112mg 0%
Lysine 0.701mg 0.416mg 0%
Methionine 0.312mg 0.251mg 0%
Phenylalanine 0.895mg 0.772mg 0%
Valine 0.937mg 0.687mg 0%
Histidine 0.405mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more ProteinProtein +16.2%
Contains more FatsFats +223.9%
Contains more WaterWater +34.7%
~equal in Carbs ~70.58g
~equal in Other ~1.68g

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +922.5%
Contains more Poly. FatPolyunsaturated fat +308.2%
Contains less Sat. FatSaturated fat -83.9%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.