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Flour vs Oat - In-Depth Nutrition Comparison

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How are Flour and Oat different?

  • Flour is higher in Folate, Vitamin B3, and Vitamin B2, however Oat is richer in Manganese, Phosphorus, Copper, Magnesium, Fiber, Zinc, and Vitamin B5.
  • Daily need coverage for Manganese from Oat is 184% higher.
  • Flour contains 6 times more Vitamin B3 than Oat. While Flour contains 5.904mg of Vitamin B3, Oat contains only 0.961mg.

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

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Flour vs Oat 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
0
:
7
Oat
Contains more Calcium +260%
Contains more Potassium +300.9%
Contains more Magnesium +704.5%
Contains more Copper +334.7%
Contains more Zinc +467.1%
Contains more Phosphorus +384.3%
Equal in Iron - 4.72
Equal in Sodium - 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 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Calcium +260%
Contains more Potassium +300.9%
Contains more Magnesium +704.5%
Contains more Copper +334.7%
Contains more Zinc +467.1%
Contains more Phosphorus +384.3%
Equal in Iron - 4.72
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
Flour
6
:
2
Oat
Contains more Vitamin B2 +255.4%
Contains more Vitamin B3 +514.4%
Contains more Folate +226.8%
Contains more Vitamin B5 +208%
Contains more Vitamin B6 +170.5%
Equal in Vitamin B1 - 0.763
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% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Contains more Vitamin B2 +255.4%
Contains more Vitamin B3 +514.4%
Contains more Folate +226.8%
Contains more Vitamin B5 +208%
Contains more Vitamin B6 +170.5%
Equal in Vitamin B1 - 0.763

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
33
Oat
Mineral Summary Score
40
Flour
112
Oat

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
101%
Oat
Carbohydrates
76%
Flour
66%
Oat
Fats
5%
Flour
32%
Oat

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 Oat
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 Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Oat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

All nutrients comparison - raw data values

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

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