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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, and calcium.
  • Daily need coverage for selenium for 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
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%
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%
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%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +433.3%
Contains more IronIron +28.4%

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
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%
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%
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 Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B6Vitamin B6 +559.1%
Contains more Vitamin KVitamin K +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Oatmeal DV% diff.
Selenium 33.9µg 5µg 53%
Vitamin B1 0.785mg 0.26mg 44%
Folate 183µg 44µg 35%
Carbs 76.31g 11.67g 22%
Vitamin B2 0.494mg 0.215mg 21%
Vitamin B6 0.044mg 0.29mg 19%
Vitamin B3 5.904mg 3.025mg 18%
Iron 4.64mg 5.96mg 17%
Protein 10.33g 2.37g 16%
Calories 364kcal 68kcal 15%
Vitamin A 0µg 130µg 14%
Copper 0.144mg 0.066mg 9%
Calcium 15mg 80mg 7%
Manganese 0.682mg 0.558mg 5%
Fiber 2.7g 1.7g 4%
Starch 10.37g 4%
Phosphorus 108mg 77mg 4%
Sodium 2mg 49mg 2%
Vitamin B5 0.438mg 0.317mg 2%
Fats 0.98g 1.36g 1%
Magnesium 22mg 26mg 1%
Potassium 107mg 61mg 1%
Zinc 0.7mg 0.62mg 1%
Choline 10.4mg 4.7mg 1%
Monounsaturated fat 0.087g 0.391g 1%
Protein per 100 calories 2.8g 3.5g N/A
Calories per 10 g protein 352kcal 287kcal N/A
Weight per 100 calories 27g 147g N/A
Net carbs 73.61g 9.97g N/A
Sugar 0.27g 0.46g N/A
Vitamin E 0.06mg 0.07mg 0%
Vitamin K 0.3µg 0.4µg 0%
Trans fat 0.003g N/A
Saturated fat 0.155g 0.226g 0%
Polyunsaturated fat 0.413g 0.426g 0%
Tryptophan 0.127mg 0.04mg 0%
Threonine 0.281mg 0.083mg 0%
Isoleucine 0.357mg 0.105mg 0%
Leucine 0.71mg 0.2mg 0%
Lysine 0.228mg 0.135mg 0%
Methionine 0.183mg 0.04mg 0%
Phenylalanine 0.52mg 0.13mg 0%
Valine 0.415mg 0.151mg 0%
Histidine 0.23mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +335.9%
Contains more CarbsCarbs +553.9%
Contains more FatsFats +38.8%
Contains more WaterWater +604.9%
Contains more OtherOther +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -31.4%
Contains more Mono. FatMonounsaturated fat +349.4%
~equal in Polyunsaturated fat ~0.426g

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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. 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.