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Oats vs Vital wheat gluten: Difference & Similarities

This article explains the key similarities and differences between oats and vital wheat gluten, foods from the grains food group. Read on to learn more about the oats vs vital wheat gluten comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 26, 2023.

Oats and vital wheat gluten belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare oats and vital wheat gluten and help you learn more about their similarities and differences.


Oats (Avena sativa) is a type of cereal grain grown for their edible seeds, also known as groats.

They are a good source of dietary fibers, particularly beta-glucan, which has been linked to various health benefits such as reducing cholesterol levels and improving digestion. They also provide a good source of vitamins, minerals, and antioxidants such as vitamin E, zinc, iron, and manganese.

Oats are a staple ingredient in many breakfast foods such as oatmeal, granola, and muesli. They can also be used as an ingredient in baking, added to smoothies, and used as breading for meat and fish dishes. Oat flour, made from ground oats, can also be a gluten-free alternative in baking.

Oats are also considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet.

Oats is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

Vital wheat gluten

Vital wheat gluten, also known as wheat gluten (Triticum aestivum), is a plant-based protein derived from wheat.

It is a rich source of micro and micronutrients, including essential amino acids, vitamins such as B-vitamins and minerals like iron, zinc, and magnesium.

Consuming vital wheat gluten has been linked to a variety of health benefits, including improved digestion, weight management, and muscle development. It is also a good source of protein for vegetarians and vegans. It can also be used as a meat substitute.

It is also beneficial for gluten sensitivity as it is gluten-free. Still, it is derived from wheat and contains gluten, so people with celiac disease should avoid it.

Vital wheat gluten is not an excellent source of any particular vitamin.

Oats vs Vital wheat gluten Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing oats vs vital wheat gluten.

This comparison will start by comparing the caloric value of oats and vital wheat gluten and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

OatsVital wheat gluten
Energy389 kcal370 kcal
Carbs66.3 g13.8 g
Sugar0 g0 g
Fiber10.6 g0.6 g
Protein16.9 g75.2 g
Fat6.9 g1.85 g
Saturated Fat1.22 g0.272 g

Oats vs Vital wheat gluten Calories

Most calories in grains come from carbs.

Comparing vital wheat gluten vs oats for weight loss, vital wheat gluten is slightly lower in calories, with 370 calories per 100 grams, compared to 389 calories per 100 grams of oats.

However, both oats and vital wheat gluten can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Oats vs Vital wheat gluten Protein

Grains and most grain products, including oats and vital wheat gluten, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Vital wheat gluten offers around 78% more protein than oats.

Vital wheat gluten has 75.2 grams of protein per 100 grams, while oats has 16.9 grams of protein per 100 grams.

Oats vs Vital wheat gluten Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in oats and vital wheat gluten.

The total amount of carbohydrates is around 79% higher in oats than in vital wheat gluten. It has 66.3 grams per 100 grams, compared to 13.8 grams in vital wheat gluten.

That said, 100 grams of oats and vital wheat gluten contains 0 grams of sugar, the same amount.

Lastly, let’s take a look at the dietary fiber in oats and vital wheat gluten.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 10.6 grams of fiber per 100 grams, oats is a better source of fiber than vital wheat gluten which oats offers 0.6 grams per 100 gram portion.

Oats vs Vital wheat gluten Fats

Like most other grains, oats and vital wheat gluten are low in fat.

Fats in oats and vital wheat gluten are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in oats and vital wheat gluten:

  • Oats: 6.9 grams per 100 grams
  • Vital wheat gluten: 1.9 per 100 grams

Speaking of saturated fats, vital wheat gluten is 75% lower in saturated fats.

Vital wheat gluten and oats contain 0.3 grams and 1.2 grams of saturated fat per 100 grams, respectively.

Oats vs Vital wheat gluten Vitamins Content

This section will discuss the vitamin content of oats and vital wheat gluten.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

However, vital wheat gluten has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Oats and vital wheat gluten contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins oats and vital wheat gluten contain side by side, so you can easily compare them.

OatsVital wheat gluten
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.763 mg0
Vitamin B2 (Riboflavin)0.139 mg0
Vitamin B3 (Niacin)0.961 mg0
Vitamin B5 (Pantothenic acid)1.35 mg0
Vitamin B6 (Pyroxidine)0.119 mg0
Vitamin B9 (Folate)56 µg0
Vitamin B12 (Cobalamin)00
Vitamin E0.05 mg0
Vitamin K0.9 µg0

Oats vs Vital wheat gluten Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the oats and vital wheat gluten comparison focuses on their mineral content.

Oats is a better source of calcium, iron, selenium, and sodium than vital wheat gluten.

On the other hand, vital wheat gluten is a higher amount of copper, magnesium, manganese, phosphorus, potassium, and zinc.

Oats and vital wheat gluten contain the same amount of fluoride.

Check out the table below to learn how oats and vital wheat gluten compare when it comes to mineral content.

OatsVital wheat gluten
Calcium54 mg142 mg
Copper0.626 mg0.182 mg
Iron4.72 mg5.2 mg
Magnesium177 mg25 mg
Manganese4.92 mg0
Phosphorus523 mg260 mg
Potassium429 mg100 mg
Selenium2.7 µg39.7 µg
Sodium2 mg29 mg
Zinc3.97 mg0.85 mg

The Final Word

This article highlighted the similarities and differences between oats and vital wheat gluten.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.


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