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  6. Oatmeal vs. Flour

Oatmeal vs. Flour — In-Depth Nutrition Comparison

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The main differences between Oatmeal and Flour

  • Oatmeal has more Vitamin B6, Iron, Vitamin A RAE, and Calcium, however, Flour has more Selenium, Vitamin B1, Folate, Vitamin B2, Vitamin B3, and Copper.
  • Daily need coverage for Selenium from Flour is 53% higher.

Food types used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Oatmeal vs Flour 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.
Oatmeal
Oatmeal
3
:
7
Flour
Flour
Contains more Calcium +433.3%
Contains more Iron +28.4%
Contains more Magnesium +18.2%
Contains more Phosphorus +40.3%
Contains more Potassium +75.4%
Contains less Sodium -95.9%
Contains more Zinc +12.9%
Contains more Copper +118.2%
Contains more Manganese +22.2%
Contains more Selenium +578%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +433.3%
Contains more Iron +28.4%
Contains more Magnesium +18.2%
Contains more Phosphorus +40.3%
Contains more Potassium +75.4%
Contains less Sodium -95.9%
Contains more Zinc +12.9%
Contains more Copper +118.2%
Contains more Manganese +22.2%
Contains more Selenium +578%

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.
Oatmeal
Oatmeal
4
:
5
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin B6 +559.1%
Contains more Vitamin K +33.3%
Contains more Vitamin B1 +201.9%
Contains more Vitamin B2 +129.8%
Contains more Vitamin B3 +95.2%
Contains more Vitamin B5 +38.2%
Contains more Folate +315.9%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin B6 +559.1%
Contains more Vitamin K +33.3%
Contains more Vitamin B1 +201.9%
Contains more Vitamin B2 +129.8%
Contains more Vitamin B3 +95.2%
Contains more Vitamin B5 +38.2%
Contains more Folate +315.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
3
:
2
Flour
Flour
Contains more Fats +38.8%
Contains more Water +604.9%
Contains more Other +23.9%
Contains more Protein +335.9%
Contains more Carbs +553.9%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Fats +38.8%
Contains more Water +604.9%
Contains more Other +23.9%
Contains more Protein +335.9%
Contains more Carbs +553.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +349.4%
Contains less Saturated Fat -31.4%
Equal in Polyunsaturated fat - 0.413
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +349.4%
Contains less Saturated Fat -31.4%
Equal in Polyunsaturated fat - 0.413

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Flour
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Flour Opinion
Net carbs 9.97g 73.61g Flour
Protein 2.37g 10.33g Flour
Fats 1.36g 0.98g Oatmeal
Carbs 11.67g 76.31g Flour
Calories 68kcal 364kcal Flour
Starch 10.37g Oatmeal
Sugar 0.46g 0.27g Flour
Fiber 1.7g 2.7g Flour
Calcium 80mg 15mg Oatmeal
Iron 5.96mg 4.64mg Oatmeal
Magnesium 26mg 22mg Oatmeal
Phosphorus 77mg 108mg Flour
Potassium 61mg 107mg Flour
Sodium 49mg 2mg Flour
Zinc 0.62mg 0.7mg Flour
Copper 0.066mg 0.144mg Flour
Manganese 0.558mg 0.682mg Flour
Selenium 5µg 33.9µg Flour
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.06mg Oatmeal
Vitamin B1 0.26mg 0.785mg Flour
Vitamin B2 0.215mg 0.494mg Flour
Vitamin B3 3.025mg 5.904mg Flour
Vitamin B5 0.317mg 0.438mg Flour
Vitamin B6 0.29mg 0.044mg Oatmeal
Folate 44µg 183µg Flour
Vitamin K 0.4µg 0.3µg Oatmeal
Tryptophan 0.04mg 0.127mg Flour
Threonine 0.083mg 0.281mg Flour
Isoleucine 0.105mg 0.357mg Flour
Leucine 0.2mg 0.71mg Flour
Lysine 0.135mg 0.228mg Flour
Methionine 0.04mg 0.183mg Flour
Phenylalanine 0.13mg 0.52mg Flour
Valine 0.151mg 0.415mg Flour
Histidine 0.057mg 0.23mg Flour
Trans Fat 0.003g Flour
Saturated Fat 0.226g 0.155g Flour
Monounsaturated Fat 0.391g 0.087g Oatmeal
Polyunsaturated fat 0.426g 0.413g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Oatmeal
50%
Flour
Minerals Daily Need Coverage Score
45%
Oatmeal
59%
Flour

Comparison summary

Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.19g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.071g)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.