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, and calcium; however, flour has more selenium, vitamin B1, folate, vitamin B2, vitamin B3, and copper.
- Daily need coverage for selenium for 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +18.2% |
| Contains more CalciumCalcium | +433.3% |
| Contains more IronIron | +28.4% |
| Contains more PotassiumPotassium | +75.4% |
| Contains more CopperCopper | +118.2% |
| Contains more ZincZinc | +12.9% |
| Contains more PhosphorusPhosphorus | +40.3% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +22.2% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +16.7% |
| Contains more Vitamin B6Vitamin B6 | +559.1% |
| Contains more Vitamin KVitamin K | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +201.9% |
| Contains more Vitamin B2Vitamin B2 | +129.8% |
| Contains more Vitamin B3Vitamin B3 | +95.2% |
| Contains more Vitamin B5Vitamin B5 | +38.2% |
| Contains more FolateFolate | +315.9% |
| Contains more CholineCholine | +121.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 5µg | 33.9µg | 53% |
| Vitamin B1 | 0.26mg | 0.785mg | 44% |
| Folate | 44µg | 183µg | 35% |
| Carbs | 11.67g | 76.31g | 22% |
| Vitamin B2 | 0.215mg | 0.494mg | 21% |
| Vitamin B6 | 0.29mg | 0.044mg | 19% |
| Vitamin B3 | 3.025mg | 5.904mg | 18% |
| Iron | 5.96mg | 4.64mg | 17% |
| Protein | 2.37g | 10.33g | 16% |
| Calories | 68kcal | 364kcal | 15% |
| Vitamin A | 130µg | 0µg | 14% |
| Copper | 0.066mg | 0.144mg | 9% |
| Calcium | 80mg | 15mg | 7% |
| Manganese | 0.558mg | 0.682mg | 5% |
| Fiber | 1.7g | 2.7g | 4% |
| Starch | 10.37g | 4% | |
| Phosphorus | 77mg | 108mg | 4% |
| Sodium | 49mg | 2mg | 2% |
| Vitamin B5 | 0.317mg | 0.438mg | 2% |
| Fats | 1.36g | 0.98g | 1% |
| Magnesium | 26mg | 22mg | 1% |
| Monounsaturated fat | 0.391g | 0.087g | 1% |
| Potassium | 61mg | 107mg | 1% |
| Choline | 4.7mg | 10.4mg | 1% |
| Zinc | 0.62mg | 0.7mg | 1% |
| Net carbs | 9.97g | 73.61g | N/A |
| Sugar | 0.46g | 0.27g | N/A |
| Vitamin E | 0.07mg | 0.06mg | 0% |
| Vitamin K | 0.4µg | 0.3µg | 0% |
| Trans fat | 0.003g | N/A | |
| Saturated fat | 0.226g | 0.155g | 0% |
| Polyunsaturated fat | 0.426g | 0.413g | 0% |
| Tryptophan | 0.04mg | 0.127mg | 0% |
| Threonine | 0.083mg | 0.281mg | 0% |
| Isoleucine | 0.105mg | 0.357mg | 0% |
| Leucine | 0.2mg | 0.71mg | 0% |
| Lysine | 0.135mg | 0.228mg | 0% |
| Methionine | 0.04mg | 0.183mg | 0% |
| Phenylalanine | 0.13mg | 0.52mg | 0% |
| Valine | 0.151mg | 0.415mg | 0% |
| Histidine | 0.057mg | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +38.8% |
| Contains more WaterWater | +604.9% |
| Contains more OtherOther | +23.9% |
| Contains more ProteinProtein | +335.9% |
| Contains more CarbsCarbs | +553.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +349.4% |
| Contains less Sat. FatSaturated fat | -31.4% |
~equal in
Polyunsaturated fat
~0.413g
