Comparing Nutrients in 100 calories OatsVS Soft White Wheat

Weight per 100 calories

Oats

25.7g

Soft White Wheat

29.4g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Oats or Soft White Wheat?

Macros Ratio

Protein Fat Carbs

Oats

17%

16%

67%

Soft White Wheat

12%

83%

100 kcal ▼

Macro Nutrients

Oatsvs Soft White Wheat

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.83%1.77g

Fat

0.6%0.59g

1.77 gvs0.59 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.98%0.31g

Saturated Fat

0.34%0.11g

0.31 gvs0.11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.8%0.029g

Omega 3

0.66%0.011g

0.029 gvs0.011 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.67%0.62g

Omega 6

1.4%0.24g

0.62 gvs0.24 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%17g

Carbohydrate

17%22g

17 gvs22 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

0.17%0.12g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.12 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.17%2.72g

Fiber

9.83%3.74g

2.72 gvs3.74 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.75%4.34g

Protein

5.6%3.14g

4.34 gvs3.14 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Oatsvs Soft White Wheat

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.3%0.2mg

Vitamin B1

10%0.12mg

Thiamine

0.2 mgvs0.12 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.75%0.036mg

Vitamin B2

2.42%0.031mg

Riboflavin

0.036 mgvs0.031 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.54%0.25mg

Vitamin B3

8.76%1.4mg

Niacin, nicotinic acid, niacinamide

0.25 mgvs1.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.94%0.35mg

Vitamin B5

5%0.25mg

Pantothenic acid

0.35 mgvs0.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.35%0.031mg

Vitamin B6

8.55%0.11mg

Pyridoxine

0.031 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.8%5.63μg

Vitamin B7

Biotin

5.63 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.6%14.4μg

Vitamin B9

3%12μg

Folates and Folic Acid

14.4 μgvs12 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

2%0.3mg

Tocopherols and Tocotrienols

NA mgvs0.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0.47%0.56μg

Phytomenadione or phylloquinone

NA μgvs0.56 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oatsvs Soft White Wheat

1.4%14mg

Calcium

1%10mg

14 mgvs10 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18%0.16mg

Copper

14%0.13mg

0.16 mgvs0.13 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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15%1.2mg

Iron

19.7%1.58mg

1.2 mgvs1.58 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%45.5mg

Magnesium

6.3%26.5mg

45.5 mgvs26.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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55%1.26mg

Manganese

43.6%1mg

1.26 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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91%41μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

41 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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19.2%134mg

Phosphorus

17%118mg

134 mgvs118 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.24%110mg

Potassium

3.76%128mg

110 mgvs128 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12%6.53μg

Selenium

6.53 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.034%0.51mg

Sodium

0.039%0.59mg

0.51 mgvs0.59 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.28%1.02mg

Zinc

9.25%1mg

1.02 mgvs1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.057%2.1g

Water

0.083%3.06g

2.1 gvs3.06 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Oats vs Soft White Wheat:

Oats have 1.6 times more Vitamin B1 and 1.4 times more Vitamin B5 than Soft White Wheat.
While Soft White Wheat contains 5.7 times more Vitamin B3 and 3.6 times more Vitamin B6 than Oats.
Both Oats and Soft White Wheat have similar amounts of Vitamin B2 and Vitamin B9 per 100 kcal.
Both Oats as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oats vs Soft White Wheat:

Oats have 1.4 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium and 1.3 times more Manganese than Soft White Wheat.
While Soft White Wheat contains 1.3 times more Iron than Oats.
Both Oats and Soft White Wheat have similar amounts of Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Oats have 3 times more Fat, 2.7 times more Omega 3, 2.6 times more Omega 6 and 1.4 times more Protein than Soft White Wheat.
While Soft White Wheat contains 1.3 times more Carbohydrate and 1.4 times more Fiber than Oats.
Both Oats and Soft White Wheat have similar amounts of Energy per 100 kcal.
Both Oats as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

OatsVS Brown RiceSoft White WheatVS Brown RiceOatsVS Durum WheatSoft White WheatVS Durum Wheat

Compare Foods

Comparing Nutrients in 100 calories OatsVS Soft White Wheat

Weight per 100 calories

Which food has more nutrients per 100 calories - Oats or Soft White Wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: