Flour vs. Oats

Nutrition comparison of Flour and Oats


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of flour versus oats (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in flour and oats:

  • Both oats and flour are high in calories, carbohydrates, dietary fiber and protein.
  • Flour has 6.8 times less saturated fat than oat.
  • Oat has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
  • Oat is a great source of calcium.
  • Oat is an excellent source of iron and potassium.
Detailed nutritional comparison of flour and oats is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Flour src
Image of Oats src

Here's an infographic summarizing the nutritional differences between flour and oats. marks particularly rich nutrients.


Calories and Carbs

calories

Both oats and flour are high in calories. Oat has a little more calories (7%) than flour by weight - oat has 389 calories per 100 grams and flour has 364 calories.

For macronutrient ratios, flour is lighter in protein, heavier in carbs and lighter in fat compared to oats per calorie. Flour has a macronutrient ratio of 12:86:2 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flour Oats
Protein 12% 17%
Carbohydrates 86% 67%
Fat 2% 16%
Alcohol ~ ~

carbohydrates

Both oats and flour are high in carbohydrates. Flour has 15% more carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and flour has 76.3g of carbohydrates.

dietary fiber

Both oats and flour are high in dietary fiber. Oat has 293% more dietary fiber than flour - oat has 10.6g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.

sugar

Flour and oats contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and oat does not contain significant amounts.



Protein

protein

Both oats and flour are high in protein. Oat has 64% more protein than flour - oat has 16.9g of protein per 100 grams and flour has 10.3g of protein.

Fat

saturated fat

Flour has 6.8 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and flour has 0.16g of saturated fat.

Vitamins

Vitamin E

Flour and oats contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

Flour and oats contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.

The B Vitamins

Oat has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both flour and oats contain significant amounts of niacin and folate.

Flour Oats
Thiamin 0.12 MG 0.763 MG
Riboflavin 0.04 MG 0.139 MG
Niacin 1.25 MG 0.961 MG
Pantothenic acid 0.438 MG 1.349 MG
Vitamin B6 0.044 MG 0.119 MG
Folate 26 UG 56 UG

Minerals

calcium

Oat is a great source of calcium and it has 260% more calcium than flour - oat has 54mg of calcium per 100 grams and flour has 15mg of calcium.

iron

Oat is an excellent source of iron and it has 303% more iron than flour - oat has 4.7mg of iron per 100 grams and flour has 1.2mg of iron.

potassium

Oat is an excellent source of potassium and it has 301% more potassium than flour - oat has 429mg of potassium per 100 grams and flour has 107mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than flour per 100 grams.

Flour Oats
alpha linoleic acid 0.022 G 0.111 G
Total 0.022 G 0.111 G

omega 6s

Comparing omega-6 fatty acids, oat has more linoleic acid than flour per 100 grams.

Flour Oats
linoleic acid 0.391 G 2.424 G
Total 0.391 G 2.424 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Flour (Wheat flour, white, all-purpose, unenriched) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) .

Flour g

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choline
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G Water G
G Starch G
G Alcohol G


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