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.
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.
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 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: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .
Oat Milk 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 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.