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Oats vs. Flour — In-Depth Nutrition Comparison

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How are oats and flour different?

  • Oats are higher in manganese, phosphorus, copper, magnesium, fiber, zinc, and vitamin B5; however, flour is richer in folate, vitamin B3, and vitamin B2.
  • Daily need coverage for manganese for oats is 184% higher.
  • Oats contain 8 times more magnesium than flour. While oats contain 177mg of magnesium, flour contains only 22mg.
  • Oats have a lower glycemic index (59) than flour (72).

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

Infographic

Oats vs Flour 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.
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%
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%
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 ~4.64mg
~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.
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%
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%
Contains more Vitamin B5Vitamin B5 +208%
Contains more Vitamin B6Vitamin B6 +170.5%
Contains more Vitamin B2Vitamin B2 +255.4%
Contains more Vitamin B3Vitamin B3 +514.4%
Contains more FolateFolate +226.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.785mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +63.5%
Contains more FatsFats +604.1%
Contains more OtherOther +273.9%
Contains more CarbsCarbs +15.2%
Contains more WaterWater +45%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +2403.4%
Contains more Poly. FatPolyunsaturated fat +513.8%
Contains less Sat. FatSaturated fat -87.3%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.