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).
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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.
| 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.
| 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 CholineCholine | +121.3% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -31.4% |
| Contains more Mono. FatMonounsaturated fat | +349.4% |
~equal in
Polyunsaturated fat
~0.426g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Monounsaturated fat | 0.087g | 0.391g | 1% |
| Potassium | 107mg | 61mg | 1% |
| Choline | 10.4mg | 4.7mg | 1% |
| Zinc | 0.7mg | 0.62mg | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
46%
26%
Minerals Daily Need Coverage Score
59%
45%
Comparison summary
Which food is cheaper?
Oatmeal is cheaper (difference - $1)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 0.19g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 0.071g)
Which food is lower in glycemic index?
Flour is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.