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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, 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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Flour
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Flour
Flour
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Flour 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%
Potassium 61mg 107mg 1%
Zinc 0.62mg 0.7mg 1%
Choline 4.7mg 10.4mg 1%
Monounsaturated fat 0.391g 0.087g 1%
Protein per 100 calories 3.5g 2.8g N/A
Calories per 10 g protein 287kcal 352kcal N/A
Weight per 100 calories 147g 27g N/A
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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Flour
Flour
2
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 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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +349.4%
Contains less Sat. FatSaturated fat -31.4%
~equal in Polyunsaturated fat ~0.413g

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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.