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Oat vs Flour - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Oat
Oat contains less Sugars (difference - 0.27g)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 35)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.062g)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Flour
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Oat
39
Flour
Mineral Summary Score
74
Oat
22
Flour

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
7
:
0
Flour
Contains more Calcium +260%
Contains more Potassium +300.9%
Contains more Magnesium +704.5%
Contains more Copper +334.7%
Contains more Zinc +467.1%
Contains more Phosphorus +384.3%
Equal in Iron - 4.64
Equal in Sodium - 2
Contains more Calcium +260%
Contains more Potassium +300.9%
Contains more Magnesium +704.5%
Contains more Copper +334.7%
Contains more Zinc +467.1%
Contains more Phosphorus +384.3%
Equal in Iron - 4.64
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
2
:
6
Flour
Contains more Vitamin B5 +208%
Contains more Vitamin B6 +170.5%
Contains more Vitamin B2 +255.4%
Contains more Vitamin B3 +514.4%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B1 - 0.785
Contains more Vitamin B5 +208%
Contains more Vitamin B6 +170.5%
Contains more Vitamin B2 +255.4%
Contains more Vitamin B3 +514.4%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B1 - 0.785

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
101%
Oat
62%
Flour
Carbohydrates
66%
Oat
76%
Flour
Fats
32%
Oat
5%
Flour

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Flour Opinion
Calories 389 364 Oat
Protein 16.89 10.33 Oat
Fats 6.9 0.98 Oat
Vitamin C 0 0
Carbs 66.27 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 4.64 Oat
Calcium 54 15 Oat
Potassium 429 107 Oat
Magnesium 177 22 Oat
Sugars 0.27 Flour
Fiber 10.6 2.7 Oat
Copper 0.626 0.144 Oat
Zinc 3.97 0.7 Oat
Starch
Phosphorus 523 108 Oat
Sodium 2 2
Vitamin A 0 0
Vitamin E 0.06 Flour
Vitamin D 0 0
Vitamin B1 0.763 0.785 Flour
Vitamin B2 0.139 0.494 Flour
Vitamin B3 0.961 5.904 Flour
Vitamin B5 1.349 0.438 Oat
Vitamin B6 0.119 0.044 Oat
Vitamin B12 0 0
Vitamin K 0.3 Flour
Folic acid (B9) 0 154 Flour
Trans Fat
Saturated Fat 1.217 0.155 Flour
Monounsaturated Fat 2.178 0.087 Oat
Polyunsaturated fat 2.535 0.413 Oat
Tryptophan 0.234 0.127 Oat
Threonine 0.575 0.281 Oat
Isoleucine 0.694 0.357 Oat
Leucine 1.284 0.71 Oat
Lysine 0.701 0.228 Oat
Methionine 0.312 0.183 Oat
Phenylalanine 0.895 0.52 Oat
Valine 0.937 0.415 Oat
Histidine 0.405 0.23 Oat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.