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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.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
1
:
8
Oat
Contains more Calcium +260%
Contains more Magnesium +704.5%
Contains more Phosphorus +384.3%
Contains more Potassium +300.9%
Contains more Zinc +467.1%
Contains more Copper +334.7%
Contains more Manganese +620.8%
Equal in Iron - 4.72
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +260%
Contains more Magnesium +704.5%
Contains more Phosphorus +384.3%
Contains more Potassium +300.9%
Contains more Zinc +467.1%
Contains more Copper +334.7%
Contains more Manganese +620.8%
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" charts 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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
2
:
3
Oat
Contains more Carbs +15.2%
Contains more Water +45%
Contains more Protein +63.5%
Contains more Fats +604.1%
Contains more Other +273.9%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Carbs +15.2%
Contains more Water +45%
Contains more Protein +63.5%
Contains more Fats +604.1%
Contains more Other +273.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
1
:
2
Oat
Contains less Saturated Fat -87.3%
Contains more Monounsaturated Fat +2403.4%
Contains more Polyunsaturated fat +513.8%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -87.3%
Contains more Monounsaturated Fat +2403.4%
Contains more Polyunsaturated fat +513.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flour Oat Opinion
Net carbs 73.61g 55.67g Flour
Protein 10.33g 16.89g Oat
Fats 0.98g 6.9g Oat
Carbs 76.31g 66.27g Flour
Calories 364kcal 389kcal Oat
Sugar 0.27g Oat
Fiber 2.7g 10.6g Oat
Calcium 15mg 54mg Oat
Iron 4.64mg 4.72mg Oat
Magnesium 22mg 177mg Oat
Phosphorus 108mg 523mg Oat
Potassium 107mg 429mg Oat
Sodium 2mg 2mg
Zinc 0.7mg 3.97mg Oat
Copper 0.144mg 0.626mg Oat
Manganese 0.682mg 4.916mg Oat
Selenium 33.9µg Flour
Vitamin E 0.06mg Flour
Vitamin B1 0.785mg 0.763mg Flour
Vitamin B2 0.494mg 0.139mg Flour
Vitamin B3 5.904mg 0.961mg Flour
Vitamin B5 0.438mg 1.349mg Oat
Vitamin B6 0.044mg 0.119mg Oat
Folate 183µg 56µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg 0.234mg Oat
Threonine 0.281mg 0.575mg Oat
Isoleucine 0.357mg 0.694mg Oat
Leucine 0.71mg 1.284mg Oat
Lysine 0.228mg 0.701mg Oat
Methionine 0.183mg 0.312mg Oat
Phenylalanine 0.52mg 0.895mg Oat
Valine 0.415mg 0.937mg Oat
Histidine 0.23mg 0.405mg Oat
Saturated Fat 0.155g 1.217g Flour
Monounsaturated Fat 0.087g 2.178g Oat
Polyunsaturated fat 0.413g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Oat
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
33%
Oat
Minerals Daily Need Coverage Score
59%
Flour
154%
Oat

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

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.