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 8.40
Carbs (g)
Flour 69.9
Flour 77.2
Fat (g)
Flour 6.31
Flour 1.91
Fiber (g)
Flour 10.5
Flour 13.7
Quick answers
Which has more protein?
Flour, oat, whole grain — 13.2g vs 8.40g 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 | 11.1 g | -20% |
| Protein | 13.2 g | 8.40 g | +57% |
| Total lipid (fat) | 6.31 g | 1.91 g | +231% |
| Carbohydrate, by difference | 69.9 g | 77.2 g | -9% |
| Fiber, total dietary | 10.5 g | 13.7 g | -23% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.390 mg | 0.216 mg | +80% |
| Riboflavin (Vitamin B2) | 0.161 mg | 0.170 mg | -5% |
| Niacin (Vitamin B3) | 1.95 mg | 1.16 mg | +67% |
| Vitamin B-6 — Pyridoxine | 0.148 mg | 0.164 mg | -10% |
| Biotin (Vitamin B7) | 34.7 ug | — | |
| Minerals | |||
| Calcium, Ca | 42.8 mg | 32.2 mg | +33% |
| Iron, Fe | 4.00 mg | 2.54 mg | +58% |
| Magnesium, Mg | 125 mg | 95.4 mg | +31% |
| Phosphorus, P | 372 mg | 280 mg | +33% |
| Potassium, K | 373 mg | 434 mg | -14% |
| Sodium, Na | 3.62 mg | 0 mg | |
| Zinc, Zn | 2.75 mg | 2.33 mg | +18% |
| Copper, Cu | 0.443 mg | 0.338 mg | +31% |
| Manganese, Mn | 3.26 mg | 2.13 mg | +53% |
| Selenium, Se | 38.2 ug | 16.6 ug | +130% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 389 kcal | 359 kcal | +8% |
| Energy (Atwater Specific Factors) | 386 kcal | 351 kcal | +10% |
| Nitrogen | 2.11 g | 1.44 g | +46% |
| Ash | 1.75 g | 1.40 g | +24% |
| Total dietary fiber (AOAC 2011.25) | 12.9 g | 17.9 g | -28% |
| High Molecular Weight Dietary Fiber (HMWDF) | 11.6 g | 13.0 g | -10% |
| Low Molecular Weight Dietary Fiber (LMWDF) | 1.24 g | 4.90 g | -75% |
| Beta-glucan | 4.20 g | 1.91 g | +120% |
| Starch | 53.4 g | 54.1 g | -1% |
| Molybdenum, Mo | 125 ug | 75.5 ug | +66% |
| Biotin | 20.1 ug | 8.98 ug | +125% |
* 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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