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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, 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
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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
Flour
5
:
Contains more Potassium +75.4%
Contains more Copper +118.2%
Contains more Zinc +12.9%
Contains more Phosphorus +40.3%
Contains less Sodium -95.9%
Contains more Iron +28.4%
Contains more Calcium +433.3%
Contains more Magnesium +18.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains more Potassium +75.4%
Contains more Copper +118.2%
Contains more Zinc +12.9%
Contains more Phosphorus +40.3%
Contains less Sodium -95.9%
Contains more Iron +28.4%
Contains more Calcium +433.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
5
:
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
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%

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.
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
Calories 364kcal 68kcal Flour
Protein 10.33g 2.37g Flour
Fats 0.98g 1.36g Oatmeal
Vitamin C 0mg 0mg
Net carbs 73.61g 9.97g Flour
Carbs 76.31g 11.67g Flour
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 4.64mg 5.96mg Oatmeal
Calcium 15mg 80mg Oatmeal
Potassium 107mg 61mg Flour
Magnesium 22mg 26mg Oatmeal
Sugar 0.27g 0.46g Flour
Fiber 2.7g 1.7g Flour
Copper 0.144mg 0.066mg Flour
Zinc 0.7mg 0.62mg Flour
Starch g 10.37g Oatmeal
Phosphorus 108mg 77mg Flour
Sodium 2mg 49mg Flour
Vitamin A 0IU 433IU Oatmeal
Vitamin E 0.06mg 0.07mg Oatmeal
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0.4µg Oatmeal
Folate 183µg 44µg Flour
Trans Fat g 0.003g Flour
Saturated Fat 0.155g 0.226g Flour
Monounsaturated Fat 0.087g 0.391g Oatmeal
Polyunsaturated fat 0.413g 0.426g 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
Fructose g 0g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50
Flour
27
Oatmeal
Mineral Summary Score
40
Flour
44
Oatmeal

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
62%
Flour
14%
Oatmeal
Carbohydrates
76%
Flour
12%
Oatmeal
Fats
5%
Flour
6%
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

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. 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.