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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.
  • Flour has 10000000 times less Vitamin A RAE than Oatmeal. Oatmeal has 130µg of Vitamin A RAE, while Flour has 0µg.

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
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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
:
5
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
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%

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
:
5
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g Oatmeal
Fructose 0g g 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
Vitamin A 433IU 0IU Oatmeal
Vitamin E 0.07mg 0.06mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0.003g g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Oatmeal
50
Flour
Mineral Summary Score
44
Oatmeal
40
Flour

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 food.
Protein
14%
Oatmeal
62%
Flour
Carbohydrates
12%
Oatmeal
76%
Flour
Fats
6%
Oatmeal
5%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.