Oatmeal vs. Wheat Flour
Nutrition comparison of Oatmeal and 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
wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and wheat flour:
- Both wheat flour and oatmeal are high in calories, carbohydrates, dietary fiber, iron and protein.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of potassium.
- Wheat flour has more riboflavin, niacin, pantothenic acid and folate, however, oatmeal contains more Vitamin B6.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Wheat Flour (Wheat flour, white, bread, enriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and oatmeal are high in calories. Wheat flour is very similar to wheat flour for calories - wheat flour has 361 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in carbs, heavier in fat and similar to wheat flour for protein. Oatmeal has a macronutrient ratio of 17:69:15 and for wheat flour, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Wheat Flour | |
|---|---|---|
| Protein | 17% | 14% |
| Carbohydrates | 69% | 82% |
| Fat | 15% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat flour and oatmeal are high in carbohydrates. Wheat flour has a little more carbohydrates (8%) than oatmeal by weight - wheat flour has 72.5g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both wheat flour and oatmeal are high in dietary fiber. Oatmeal has 308% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Wheat flour and oatmeal contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both wheat flour and oatmeal are high in protein. Oatmeal has 34% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Wheat flour and oatmeal contain similar amounts of saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin A
Wheat flour and oatmeal contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Wheat flour and oatmeal contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Wheat flour and oatmeal contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Wheat flour has more riboflavin, niacin, pantothenic acid and folate, however, oatmeal contains more Vitamin B6. Both oatmeal and wheat flour contain significant amounts of thiamin.
| Oatmeal | Wheat Flour | |
|---|---|---|
| Thiamin | 0.73 MG | 0.812 MG |
| Riboflavin | 0.14 MG | 0.512 MG |
| Niacin | 0.78 MG | 7.554 MG |
| Pantothenic acid | ~ | 0.438 MG |
| Vitamin B6 | 0.12 MG | 0.037 MG |
| Folate | 32 UG | 183 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 247% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both wheat flour and oatmeal are high in iron. Wheat flour has a little more iron (5%) than oatmeal by weight - wheat flour has 4.4mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 250% more potassium than wheat flour - wheat flour has 100mg 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 Wheat Flour (Wheat flour, white, bread, enriched) .
Oatmeal g
()
|
Daily Values (%) |
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 wheat flour or oatmeal contain more calories in 100 grams?Both wheat flour and oatmeal are high in calories. Wheat flour is quite similar to wheat flour for calories - wheat flour has 361 calories in 100g and oatmeal has 367 calories.
Does wheat flour or oatmeal have more carbohydrates?
By weight, both wheat flour and oatmeal are high in carbohydrates. wheat flour has a little more carbohydrates ( 10%) than oatmeal by weight - wheat flour has 72.5g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does wheat flour or oatmeal contain more iron?
Both wheat flour and oatmeal are high in iron. Wheat flour has a little more iron ( 10%) than oatmeal by weight - wheat flour has 4.4mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does wheat flour or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 250% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and oatmeal has 350mg of potassium.