Oats vs. Wheat Flour
Nutrition comparison of Oats and Wheat Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and wheat flour:
- Both wheat flour and oats are high in calories, carbohydrates, dietary fiber, iron and protein.
- Oat is a great source of calcium.
- Oat is an excellent source of potassium.
- Wheat flour has more riboflavin, niacin and folate, however, oat contains more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) 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 oats are high in calories. Oat has a little more calories (8%) than wheat flour by weight - wheat flour has 361 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is lighter in carbs, heavier in fat and similar to wheat flour for protein. Oats has a macronutrient ratio of 17:67:16 and for wheat flour, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Wheat Flour | |
|---|---|---|
| Protein | 17% | 14% |
| Carbohydrates | 67% | 82% |
| Fat | 16% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat flour and oats are high in carbohydrates. Wheat flour has a little more carbohydrates (9%) than oat by weight - wheat flour has 72.5g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both wheat flour and oats are high in dietary fiber. Oat has 342% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Wheat flour and oats contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both wheat flour and oats are high in protein. Oat has 41% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Wheat flour and oats contain similar amounts of saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin A
Wheat flour and oats contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Wheat flour has more Vitamin E than oat - wheat flour has 0.4mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Wheat flour and oats contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Wheat flour has more riboflavin, niacin and folate, however, oat contains more pantothenic acid and Vitamin B6. Both oats and wheat flour contain significant amounts of thiamin.
| Oats | Wheat Flour | |
|---|---|---|
| Thiamin | 0.763 MG | 0.812 MG |
| Riboflavin | 0.139 MG | 0.512 MG |
| Niacin | 0.961 MG | 7.554 MG |
| Pantothenic acid | 1.349 MG | 0.438 MG |
| Vitamin B6 | 0.119 MG | 0.037 MG |
| Folate | 56 UG | 183 UG |
Minerals
calcium
Oat is a great source of calcium and it has 260% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Both wheat flour and oats are high in iron. Wheat flour is very similar to wheat flour for iron - wheat flour has 4.4mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Oat is an excellent source of potassium and it has 329% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than wheat flour per 100 grams.
| Oats | Wheat Flour | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.043 G |
| Total | 0.111 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than wheat flour per 100 grams.
| Oats | Wheat Flour | |
|---|---|---|
| linoleic acid | 2.424 G | 0.685 G |
| Total | 2.424 G | 0.685 G |
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 Oats or Wheat Flour .
Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Wheat Flour (Wheat flour, white, bread, enriched) .
Oats g
()
|
Daily Values (%) |
Wheat 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 % |
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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 % |
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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% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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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% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wheat flour or oats contain more calories in 100 grams?Both wheat flour and oats are high in calories. Oat has a little more calories ( 10%) than wheat flour by weight - wheat flour has 361 calories in 100g and oat has 389 calories.
Does wheat flour or oats have more carbohydrates?
By weight, both wheat flour and oats are high in carbohydrates. wheat flour has a little more carbohydrates ( 10%) than oat by weight - wheat flour has 72.5g of carbs for 100g and oat has 66.3g of carbohydrates.
Does wheat flour or oats contain more iron?
Both wheat flour and oats are high in iron. Wheat flour is very similar to wheat flour for iron - wheat flour has 4.4mg of iron in 100 grams and oat has 4.7mg of iron.
Does wheat flour or oats contain more potassium?
Oat is a rich source of potassium and it has 330% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and oat has 429mg of potassium.