Oat Milk vs. Whole Wheat Flour

Nutrition comparison of Oat Milk and Whole Wheat Flour


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

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

For a quick recap of significant nutrients and differences in oat milk and whole wheat flour:

  • Oat milk is an excellent source of calcium.
  • Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12.
  • Whole wheat flour is a great source of protein.
  • Whole wheat flour is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of oat milk and whole wheat flour 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: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) . Have a correction or suggestions? Shoot us an email.


Image of Oat Milk src
Image of Whole Wheat Flour src

Calories and Carbs

calories

Whole wheat flour is high in calories and oat milk has 89% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and oat milk has 38 calories.

For macronutrient ratios, oat milk is lighter in carbs, heavier in fat and similar to whole wheat flour for protein. Oat milk has a macronutrient ratio of 13:73:14 and for whole wheat flour, 11:84:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oat Milk Whole Wheat Flour
Protein 13% 11%
Carbohydrates 73% 84%
Fat 14% 5%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and oat milk has 90% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.

dietary fiber

Whole wheat flour is an excellent source of dietary fiber and it has 15 times more dietary fiber than oat milk - whole wheat flour has 13.1g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.

sugar

Whole wheat flour and oat milk contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and oat milk has 2.1g of sugar.

Protein

protein

Whole wheat flour is a great source of protein and it has 669% more protein than oat milk - whole wheat flour has 9.6g of protein per 100 grams and oat milk has 1.3g of protein.

Fat

saturated fat

Both whole wheat flour and oat milk are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and oat milk does not contain significant amounts.

Vitamins

Vitamin A

Oat milk has more Vitamin A than whole wheat flour - oat milk has 37.5ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin D

Oat milk has more Vitamin D than whole wheat flour - oat milk has 33iu of Vitamin D per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin E

Whole wheat flour has more Vitamin E than oat milk - whole wheat flour has 0.53mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.

Vitamin K

Whole wheat flour and oat milk contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.

The B Vitamins

Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12. Both oat milk and whole wheat flour contain significant amounts of riboflavin.

Oat Milk Whole Wheat Flour
Thiamin ~ 0.297 MG
Riboflavin 0.142 MG 0.188 MG
Niacin ~ 5.347 MG
Pantothenic acid ~ 1.011 MG
Vitamin B6 ~ 0.191 MG
Folate ~ 28 UG
Vitamin B12 0.38 UG ~

Minerals

calcium

Oat milk is an excellent source of calcium and it has 279% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and oat milk has 125mg of calcium.

iron

Whole wheat flour is an excellent source of iron and it has 11 times more iron than oat milk - whole wheat flour has 3.7mg of iron per 100 grams and oat milk has 0.3mg of iron.

potassium

Whole wheat flour is an excellent source of potassium and it has 10 times more potassium than oat milk - whole wheat flour has 394mg of potassium per 100 grams and oat milk has 35mg of potassium.




Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oat Milk or Whole Wheat Flour .

Note: The specific food items compared are: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .

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FAQ

Does whole wheat flour or oat milk contain more calories in 100 grams?
Whole wheat flour is high in calories and oat milk has 90% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and oat milk has 38 calories.

Does whole wheat flour or oat milk have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and oat milk has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and oat milk has 7.1g of carbohydrates.

Does whole wheat flour or oat milk contain more calcium?
Oat milk is a rich source of calcium and it has 280% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and oat milk has 125mg of calcium.

Does whole wheat flour or oat milk contain more iron?
Whole wheat flour is an abundant source of iron and it has 11 times more iron than oat milk - whole wheat flour has 3.7mg of iron in 100 grams and oat milk has 0.3mg of iron.

Does whole wheat flour or oat milk contain more potassium?
Whole wheat flour is a rich source of potassium and it has 10 times more potassium than oat milk - whole wheat flour has 394mg of potassium in 100 grams and oat milk has 35mg of potassium.