Oatmeal vs. Whole Wheat Flour
Nutrition comparison of Oatmeal 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
oatmeal
versus
whole wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and whole wheat flour:
- Both whole wheat flour and oatmeal are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Oatmeal has more thiamin, however, whole wheat flour contains more niacin and pantothenic acid.
- Oatmeal is a great source of calcium.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and oatmeal are high in calories. Oatmeal has 11% more calories than whole wheat flour - whole wheat flour has 332 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 whole wheat flour per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for whole wheat flour, 11:84:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Whole Wheat Flour | |
|---|---|---|
| Protein | 17% | 11% |
| Carbohydrates | 69% | 84% |
| Fat | 15% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat flour and oatmeal are high in carbohydrates. Whole wheat flour has 11% more carbohydrates than oatmeal - whole wheat flour has 74.5g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both whole wheat flour and oatmeal are high in dietary fiber. Whole wheat flour has 34% more dietary fiber than oatmeal - whole wheat flour has 13.1g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Whole wheat flour and oatmeal contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both whole wheat flour and oatmeal are high in protein. Oatmeal has 66% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Whole wheat flour and oatmeal contain similar amounts of saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin A
Whole wheat flour and oatmeal contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Whole wheat flour and oatmeal contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Whole wheat flour and oatmeal contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, whole wheat flour contains more niacin and pantothenic acid. Both oatmeal and whole wheat flour contain significant amounts of riboflavin, Vitamin B6 and folate.
| Oatmeal | Whole Wheat Flour | |
|---|---|---|
| Thiamin | 0.73 MG | 0.297 MG |
| Riboflavin | 0.14 MG | 0.188 MG |
| Niacin | 0.78 MG | 5.347 MG |
| Pantothenic acid | ~ | 1.011 MG |
| Vitamin B6 | 0.12 MG | 0.191 MG |
| Folate | 32 UG | 28 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 58% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both whole wheat flour and oatmeal are high in iron. Oatmeal has 13% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both whole wheat flour and oatmeal are high in potassium. Whole wheat flour has 13% more potassium than oatmeal - whole wheat flour has 394mg 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.
Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .
Oatmeal g
()
|
Daily Values (%) |
Whole Wheat 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 whole wheat flour or oatmeal contain more calories in 100 grams?Both whole wheat flour and oatmeal are high in calories. Oatmeal has 10% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and oatmeal has 367 calories.
Does whole wheat flour or oatmeal have more carbohydrates?
By weight, both whole wheat flour and oatmeal are high in carbohydrates. whole wheat flour has 10% more carbohydrates than oatmeal - whole wheat flour has 74.5g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does whole wheat flour or oatmeal contain more iron?
Both whole wheat flour and oatmeal are high in iron. Oatmeal has 10% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does whole wheat flour or oatmeal contain more potassium?
Both whole wheat flour and oatmeal are high in potassium. Whole wheat flour has 10% more potassium than oatmeal - whole wheat flour has 394mg of potassium in 100 grams and oatmeal has 350mg of potassium.