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. 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, 12:86:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Oatmeal | Flour | |
---|---|---|
Protein | 17% | 12% |
Carbohydrates | 69% | 86% |
Fat | 15% | 3% |
Alcohol | ~ | ~ |
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.
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.
Flour and oatmeal contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and oatmeal has 1g of sugar.
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.
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.
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.
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.
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 |
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.
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.
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.
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 Oatmeal or Flour .
Oatmeal g
()
|
Daily Values (%) |
Flour g
()
|
|||||
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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 % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||