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Flour vs. Oats — In-Depth Nutrition Comparison

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How are flour and oats different?

  • Flour is higher in folate, vitamin B3, and vitamin B2; however, oats are richer in manganese, phosphorus, copper, magnesium, fiber, zinc, and vitamin B5.
  • Daily need coverage for manganese for oats is 184% higher.
  • Flour contains 6 times more vitamin B3 than oats. While flour contains 5.904mg of vitamin B3, oats contain only 0.961mg.
  • Oats have a lower glycemic index (59) than flour (72).

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

Infographic

Flour vs Oats 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
Flour
1
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%
Oats
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +704.5%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +300.9%
Contains more CopperCopper +334.7%
Contains more ZincZinc +467.1%
Contains more PhosphorusPhosphorus +384.3%
Contains more ManganeseManganese +620.8%
~equal in Iron ~4.72mg
~equal in Sodium ~2mg

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%
Oats
Oats
2
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% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +255.4%
Contains more Vitamin B3Vitamin B3 +514.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +226.8%
Contains more Vitamin B5Vitamin B5 +208%
Contains more Vitamin B6Vitamin B6 +170.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.763mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Oats DV% diff.
Manganese 0.682mg 4.916mg 184%
Selenium 33.9µg 62%
Phosphorus 108mg 523mg 59%
Copper 0.144mg 0.626mg 54%
Magnesium 22mg 177mg 37%
Fiber 2.7g 10.6g 32%
Folate 183µg 56µg 32%
Vitamin B3 5.904mg 0.961mg 31%
Zinc 0.7mg 3.97mg 30%
Vitamin B2 0.494mg 0.139mg 27%
Vitamin B5 0.438mg 1.349mg 18%
Polyunsaturated fat 0.413g 2.535g 14%
Protein 10.33g 16.89g 13%
Fats 0.98g 6.9g 9%
Potassium 107mg 429mg 9%
Vitamin B6 0.044mg 0.119mg 6%
Saturated fat 0.155g 1.217g 5%
Monounsaturated fat 0.087g 2.178g 5%
Calcium 15mg 54mg 4%
Carbs 76.31g 66.27g 3%
Vitamin B1 0.785mg 0.763mg 2%
Choline 10.4mg 2%
Calories 364kcal 389kcal 1%
Iron 4.64mg 4.72mg 1%
Protein per 100 calories 2.8g 4.3g N/A
Calories per 10 g protein 352kcal 230kcal N/A
Weight per 100 calories 27g 26g N/A
Unsaturated / Saturated Fat ratio 3.2 3.9 N/A
Net carbs 73.61g 55.67g N/A
Sugar 0.27g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.127mg 0.234mg 0%
Threonine 0.281mg 0.575mg 0%
Isoleucine 0.357mg 0.694mg 0%
Leucine 0.71mg 1.284mg 0%
Lysine 0.228mg 0.701mg 0%
Methionine 0.183mg 0.312mg 0%
Phenylalanine 0.52mg 0.895mg 0%
Valine 0.415mg 0.937mg 0%
Histidine 0.23mg 0.405mg 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
Oats
Oats
3
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 CarbsCarbs +15.2%
Contains more WaterWater +45%
Contains more ProteinProtein +63.5%
Contains more FatsFats +604.1%
Contains more OtherOther +273.9%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -87.3%
Contains more Mono. FatMonounsaturated fat +2403.4%
Contains more Poly. FatPolyunsaturated fat +513.8%

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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. Oats - 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.