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.
Detailed nutritional comparison of oatmeal and 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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Flour (Wheat flour, white, all-purpose, unenriched) . Have a correction or suggestions? Shoot us an email.


Image of Oatmeal src
Image of Flour src

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, 12:86:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oatmeal Flour
Protein 17% 12%
Carbohydrates 69% 86%
Fat 15% 3%
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 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 .

Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Flour (Wheat flour, white, all-purpose, unenriched) .

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G Water G
G Starch G
G Alcohol 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.

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