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Oat vs Flour - In-Depth Nutrition Comparison

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How are Oat and Flour different?

  • Oat is higher in Manganese, Phosphorus, Copper, Magnesium, Fiber, Zinc, and Vitamin B5, however Flour is richer in Folate, Vitamin B3, and Vitamin B2.
  • Daily need coverage for Manganese from Oat is 184% higher.
  • Oat contains 8 times more Magnesium than Flour. While Oat contains 177mg of Magnesium, Flour contains only 22mg.

Oats and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Oat 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
Oat
7
:
0
Flour
Contains more Calcium +260%
Contains more Magnesium +704.5%
Contains more Phosphorus +384.3%
Contains more Potassium +300.9%
Contains more Zinc +467.1%
Contains more Copper +334.7%
Equal in Iron - 4.64
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Calcium +260%
Contains more Magnesium +704.5%
Contains more Phosphorus +384.3%
Contains more Potassium +300.9%
Contains more Zinc +467.1%
Contains more Copper +334.7%
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 Folate +226.8%
Equal in Vitamin B1 - 0.785
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 B5 +208%
Contains more Vitamin B6 +170.5%
Contains more Vitamin B2 +255.4%
Contains more Vitamin B3 +514.4%
Contains more Folate +226.8%
Equal in Vitamin B1 - 0.785

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.
Oat Flour
Lower in Sugar 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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oat Flour Opinion
Net carbs 55.67g 73.61g Flour
Protein 16.89g 10.33g Oat
Fats 6.9g 0.98g Oat
Carbs 66.27g 76.31g Flour
Calories 389kcal 364kcal Oat
Starch g g
Fructose g g
Sugar g 0.27g Oat
Fiber 10.6g 2.7g Oat
Calcium 54mg 15mg Oat
Iron 4.72mg 4.64mg Oat
Magnesium 177mg 22mg Oat
Phosphorus 523mg 108mg Oat
Potassium 429mg 107mg Oat
Sodium 2mg 2mg
Zinc 3.97mg 0.7mg Oat
Copper 0.626mg 0.144mg Oat
Vitamin A 0IU 0IU
Vitamin E mg 0.06mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 0.785mg Flour
Vitamin B2 0.139mg 0.494mg Flour
Vitamin B3 0.961mg 5.904mg Flour
Vitamin B5 1.349mg 0.438mg Oat
Vitamin B6 0.119mg 0.044mg Oat
Folate 56µg 183µg Flour
Vitamin B12 0µg 0µg
Vitamin K µg 0.3µg Flour
Tryptophan 0.234mg 0.127mg Oat
Threonine 0.575mg 0.281mg Oat
Isoleucine 0.694mg 0.357mg Oat
Leucine 1.284mg 0.71mg Oat
Lysine 0.701mg 0.228mg Oat
Methionine 0.312mg 0.183mg Oat
Phenylalanine 0.895mg 0.52mg Oat
Valine 0.937mg 0.415mg Oat
Histidine 0.405mg 0.23mg Oat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.217g 0.155g Flour
Monounsaturated Fat 2.178g 0.087g Oat
Polyunsaturated fat 2.535g 0.413g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33
Oat
50
Flour
Mineral Summary Score
112
Oat
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
101%
Oat
62%
Flour
Carbohydrates
66%
Oat
76%
Flour
Fats
32%
Oat
5%
Flour

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 13)
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 Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.