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  6. Flour vs. Oatmeal

Flour vs. Oatmeal — In-Depth Nutrition Comparison

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The main differences between Flour and Oatmeal

  • Flour has more Selenium, Vitamin B1, Folate, Vitamin B2, Vitamin B3, and Copper, however, Oatmeal has more Vitamin B6, Iron, Vitamin A RAE, and Calcium.
  • Daily need coverage for Selenium from Flour is 53% higher.
  • Oatmeal has 4 times less Folate than Flour. Flour has 183µg of Folate, while Oatmeal has 44µg.

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Flour vs Oatmeal infographic
Infographic link

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.
Flour
Flour
7
:
3
Oatmeal
Oatmeal
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%
Contains more Manganese +22.2%
Contains more Selenium +578%
Contains more Calcium +433.3%
Contains more Iron +28.4%
Contains more Magnesium +18.2%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
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%
Contains more Manganese +22.2%
Contains more Selenium +578%
Contains more Calcium +433.3%
Contains more Iron +28.4%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
Flour
5
:
4
Oatmeal
Oatmeal
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin B6 +559.1%
Contains more Vitamin K +33.3%
Flour
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%
Oatmeal
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin B6 +559.1%
Contains more Vitamin K +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
:
3
Oatmeal
Oatmeal
Contains more Protein +335.9%
Contains more Carbs +553.9%
Contains more Fats +38.8%
Contains more Water +604.9%
Contains more Other +23.9%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +335.9%
Contains more Carbs +553.9%
Contains more Fats +38.8%
Contains more Water +604.9%
Contains more Other +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Oatmeal
Oatmeal
Contains less Saturated Fat -31.4%
Contains more Monounsaturated Fat +349.4%
Equal in Polyunsaturated fat - 0.426
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -31.4%
Contains more Monounsaturated Fat +349.4%
Equal in Polyunsaturated fat - 0.426

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Oatmeal
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 Flour Oatmeal Opinion
Net carbs 73.61g 9.97g Flour
Protein 10.33g 2.37g Flour
Fats 0.98g 1.36g Oatmeal
Carbs 76.31g 11.67g Flour
Calories 364kcal 68kcal Flour
Starch 10.37g Oatmeal
Sugar 0.27g 0.46g Flour
Fiber 2.7g 1.7g Flour
Calcium 15mg 80mg Oatmeal
Iron 4.64mg 5.96mg Oatmeal
Magnesium 22mg 26mg Oatmeal
Phosphorus 108mg 77mg Flour
Potassium 107mg 61mg Flour
Sodium 2mg 49mg Flour
Zinc 0.7mg 0.62mg Flour
Copper 0.144mg 0.066mg Flour
Manganese 0.682mg 0.558mg Flour
Selenium 33.9µg 5µg Flour
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.06mg 0.07mg Oatmeal
Vitamin B1 0.785mg 0.26mg Flour
Vitamin B2 0.494mg 0.215mg Flour
Vitamin B3 5.904mg 3.025mg Flour
Vitamin B5 0.438mg 0.317mg Flour
Vitamin B6 0.044mg 0.29mg Oatmeal
Folate 183µg 44µg Flour
Vitamin K 0.3µg 0.4µg Oatmeal
Tryptophan 0.127mg 0.04mg Flour
Threonine 0.281mg 0.083mg Flour
Isoleucine 0.357mg 0.105mg Flour
Leucine 0.71mg 0.2mg Flour
Lysine 0.228mg 0.135mg Flour
Methionine 0.183mg 0.04mg Flour
Phenylalanine 0.52mg 0.13mg Flour
Valine 0.415mg 0.151mg Flour
Histidine 0.23mg 0.057mg Flour
Trans Fat 0.003g Flour
Saturated Fat 0.155g 0.226g Flour
Monounsaturated Fat 0.087g 0.391g Oatmeal
Polyunsaturated fat 0.413g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Flour
27%
Oatmeal
Minerals Daily Need Coverage Score
59%
Flour
45%
Oatmeal

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

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.