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 for 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.
- Oat has a lower glycemic index (59) than flour (72).
Wheat flour, white, all-purpose, enriched, bleached and Oats are the varieties used in this article.
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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 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% |
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 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 CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +208% |
| Contains more Vitamin B6Vitamin B6 | +170.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated Fat | -87.3% |
| Contains more Mono. FatMonounsaturated Fat | +2403.4% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 364kcal | 389kcal |
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| Protein | 10.33g | 16.89g |
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| Fats | 0.98g | 6.9g |
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| Net carbs | 73.61g | 55.67g |
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| Carbs | 76.31g | 66.27g |
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| Magnesium | 22mg | 177mg |
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| Calcium | 15mg | 54mg |
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| Potassium | 107mg | 429mg |
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| Iron | 4.64mg | 4.72mg |
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| Sugar | 0.27g |
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| Fiber | 2.7g | 10.6g |
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| Copper | 0.144mg | 0.626mg |
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| Zinc | 0.7mg | 3.97mg |
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| Phosphorus | 108mg | 523mg |
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| Sodium | 2mg | 2mg | |
| Vitamin E | 0.06mg |
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| Manganese | 0.682mg | 4.916mg |
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| Selenium | 33.9µg |
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| Vitamin B1 | 0.785mg | 0.763mg |
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| Vitamin B2 | 0.494mg | 0.139mg |
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| Vitamin B3 | 5.904mg | 0.961mg |
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| Vitamin B5 | 0.438mg | 1.349mg |
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| Vitamin B6 | 0.044mg | 0.119mg |
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| Vitamin K | 0.3µg |
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| Folate | 183µg | 56µg |
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| Choline | 10.4mg |
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| Saturated Fat | 0.155g | 1.217g |
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| Monounsaturated Fat | 0.087g | 2.178g |
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| Polyunsaturated fat | 0.413g | 2.535g |
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| Tryptophan | 0.127mg | 0.234mg |
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| Threonine | 0.281mg | 0.575mg |
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| Isoleucine | 0.357mg | 0.694mg |
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| Leucine | 0.71mg | 1.284mg |
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| Lysine | 0.228mg | 0.701mg |
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| Methionine | 0.183mg | 0.312mg |
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| Phenylalanine | 0.52mg | 0.895mg |
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| Valine | 0.415mg | 0.937mg |
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| Histidine | 0.23mg | 0.405mg |
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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%
30%
Minerals Daily Need Coverage Score
59%
154%
Comparison summary
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Oat is lower in glycemic index (difference - 13)
Which food is cheaper?
Oat is cheaper (difference - $0.4)
Which food is richer in minerals?
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Flour is lower in Saturated Fat (difference - 1.062g)
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)