Oatmeal vs. Flour
Nutrition comparison of Oatmeal and Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and flour:
- Both flour and oatmeal are high in calories, carbohydrates, dietary fiber and protein.
- Oatmeal has more thiamin, riboflavin and Vitamin B6, however, flour contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of iron and potassium.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Flour (Wheat flour, white, all-purpose, unenriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flour and oatmeal are high in calories. Flour is very similar to flour for calories - flour has 364 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, lighter in carbs and heavier in fat compared to flour per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for flour, 12:86:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Flour | |
|---|---|---|
| Protein | 17% | 12% |
| Carbohydrates | 69% | 86% |
| Fat | 15% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both flour and oatmeal are high in carbohydrates. Flour has 14% more carbohydrates than oatmeal - flour has 76.3g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both flour and oatmeal are high in dietary fiber. Oatmeal has 263% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Flour and oatmeal contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both flour and oatmeal are high in protein. Oatmeal has 55% more protein than flour - flour has 10.3g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Flour and oatmeal contain similar amounts of saturated fat - flour has 0.16g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin E
Flour and oatmeal contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Flour and oatmeal contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin and Vitamin B6, however, flour contains more pantothenic acid. Both oatmeal and flour contain significant amounts of niacin and folate.
| Oatmeal | Flour | |
|---|---|---|
| Thiamin | 0.73 MG | 0.12 MG |
| Riboflavin | 0.14 MG | 0.04 MG |
| Niacin | 0.78 MG | 1.25 MG |
| Pantothenic acid | ~ | 0.438 MG |
| Vitamin B6 | 0.12 MG | 0.044 MG |
| Folate | 32 UG | 26 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 247% more calcium than flour - flour has 15mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 259% more iron than flour - flour has 1.2mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 227% more potassium than flour - flour has 107mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal g
()
|
Daily Values (%) |
Flour 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 flour or oatmeal contain more calories in 100 grams?Both flour and oatmeal are high in calories. Flour is quite similar to flour for calories - flour has 364 calories in 100g and oatmeal has 367 calories.
Does flour or oatmeal have more carbohydrates?
By weight, both flour and oatmeal are high in carbohydrates. flour has 10% more carbohydrates than oatmeal - flour has 76.3g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does flour or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 260% more iron than flour - flour has 1.2mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does flour or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 230% more potassium than flour - flour has 107mg of potassium in 100 grams and oatmeal has 350mg of potassium.