Flour vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, oat, whole grain is higher in more vitamins & minerals
Calories (kcal)
Flour —
Flour —
Protein (g)
Flour 13.2
Flour 8.11
Carbs (g)
Flour 69.9
Flour 79.9
Fat (g)
Flour 6.31
Flour 0.951
Fiber (g)
Flour 10.5
Flour 5.40
Quick answers
Which has more protein?
Flour, oat, whole grain — 13.2g vs 8.11g per 100g.
Which is more nutrient-dense?
Flour, oat, whole grain scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Flour | Flour | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 8.86 g | 8.28 g | +7% |
| Protein | 13.2 g | 8.11 g | +62% |
| Total lipid (fat) | 6.31 g | 0.951 g | +563% |
| Carbohydrate, by difference | 69.9 g | 79.9 g | -13% |
| Fiber, total dietary | 10.5 g | 5.40 g | +94% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.390 mg | 0.198 mg | +97% |
| Riboflavin (Vitamin B2) | 0.161 mg | 0.115 mg | +40% |
| Niacin (Vitamin B3) | 1.95 mg | 5.63 mg | -65% |
| Vitamin B-6 — Pyridoxine | 0.148 mg | 0.582 mg | -75% |
| Biotin (Vitamin B7) | 34.7 ug | 41.2 ug | -16% |
| Minerals | |||
| Calcium, Ca | 42.8 mg | 44.1 mg | -3% |
| Iron, Fe | 4.00 mg | 12.0 mg | -67% |
| Magnesium, Mg | 125 mg | 73.7 mg | +70% |
| Phosphorus, P | 372 mg | 197 mg | +88% |
| Potassium, K | 373 mg | 1269 mg | -71% |
| Sodium, Na | 3.62 mg | 47.7 mg | -92% |
| Zinc, Zn | 2.75 mg | 0.900 mg | +206% |
| Copper, Cu | 0.443 mg | 0.231 mg | +92% |
| Manganese, Mn | 3.26 mg | 0.676 mg | +382% |
| Selenium, Se | 38.2 ug | 1.42 ug | +2581% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 389 kcal | 361 kcal | +8% |
| Energy (Atwater Specific Factors) | 386 kcal | 353 kcal | +10% |
| Nitrogen | 2.11 g | 1.30 g | +62% |
| Ash | 1.75 g | 2.71 g | -36% |
| Total dietary fiber (AOAC 2011.25) | 12.9 g | 16.5 g | -22% |
| High Molecular Weight Dietary Fiber (HMWDF) | 11.6 g | 14.8 g | -21% |
| Low Molecular Weight Dietary Fiber (LMWDF) | 1.24 g | 1.79 g | -31% |
| Beta-glucan | 4.20 g | — | |
| Starch | 53.4 g | 62.7 g | -15% |
| Molybdenum, Mo | 125 ug | 18.9 ug | +565% |
| Biotin | 20.1 ug | 0.976 ug | +1964% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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