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.
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.
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.
Flour g
()
|
Daily Values (%) |
Oats g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or flour contain more calories in 100 grams?Both oats and flour are high in calories. Oat has a little more calories ( 10%) than flour by weight - oat has 389 calories in 100g and flour has 364 calories.
Does oats or flour have more carbohydrates?
By weight, both oats and flour are high in carbohydrates. flour has 20% more carbohydrates than oat - oat has 66.3g of carbs for 100g and flour has 76.3g of carbohydrates.
Does oats or flour contain more iron?
Oat is an abundant source of iron and it has 300% more iron than flour - oat has 4.7mg of iron in 100 grams and flour has 1.2mg of iron.
Does oats or flour contain more potassium?
Oat is a rich source of potassium and it has 300% more potassium than flour - oat has 429mg of potassium in 100 grams and flour has 107mg of potassium.