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Flour vs Oatmeal - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 5)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1)
Which food contains less Sugars?
Flour
Flour contains less Sugars (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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Flour Oatmeal
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flour Oatmeal
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
39
Flour
21
Oatmeal
Mineral Summary Score
22
Flour
25
Oatmeal

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
Flour
5
:
Contains more Potassium +75.4%
Contains more Copper +118.2%
Contains more Zinc +12.9%
Contains more Phosphorus +40.3%
Contains less Sodium -95.9%
Contains more Iron +28.4%
Contains more Calcium +433.3%
Contains more Magnesium +18.2%
Contains more Potassium +75.4%
Contains more Copper +118.2%
Contains more Zinc +12.9%
Contains more Phosphorus +40.3%
Contains less Sodium -95.9%
Contains more Iron +28.4%
Contains more Calcium +433.3%
Contains more Magnesium +18.2%

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
Flour
5
:
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 Folic acid (B9) +294.9%
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 Folic acid (B9) +294.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin B6 +559.1%
Contains more Vitamin K +33.3%

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
62%
Flour
14%
Oatmeal
Carbohydrates
76%
Flour
12%
Oatmeal
Fats
5%
Flour
6%
Oatmeal

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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 Flour Oatmeal Opinion
Calories 364 68 Flour
Protein 10.33 2.37 Flour
Fats 0.98 1.36 Oatmeal
Vitamin C 0 0
Carbs 76.31 11.67 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 5.96 Oatmeal
Calcium 15 80 Oatmeal
Potassium 107 61 Flour
Magnesium 22 26 Oatmeal
Sugars 0.27 0.46 Oatmeal
Fiber 2.7 1.7 Flour
Copper 0.144 0.066 Flour
Zinc 0.7 0.62 Flour
Starch 10.37 Oatmeal
Phosphorus 108 77 Flour
Sodium 2 49 Flour
Vitamin A 0 433 Oatmeal
Vitamin E 0.06 0.07 Oatmeal
Vitamin D 0 0
Vitamin B1 0.785 0.26 Flour
Vitamin B2 0.494 0.215 Flour
Vitamin B3 5.904 3.025 Flour
Vitamin B5 0.438 0.317 Flour
Vitamin B6 0.044 0.29 Oatmeal
Vitamin B12 0 0
Vitamin K 0.3 0.4 Oatmeal
Folic acid (B9) 154 39 Flour
Trans Fat 0.003 Flour
Saturated Fat 0.155 0.226 Flour
Monounsaturated Fat 0.087 0.391 Oatmeal
Polyunsaturated fat 0.413 0.426 Oatmeal
Tryptophan 0.127 0.04 Flour
Threonine 0.281 0.083 Flour
Isoleucine 0.357 0.105 Flour
Leucine 0.71 0.2 Flour
Lysine 0.228 0.135 Flour
Methionine 0.183 0.04 Flour
Phenylalanine 0.52 0.13 Flour
Valine 0.415 0.151 Flour
Histidine 0.23 0.057 Flour
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.