Which has more protein, Flour, oat, whole grain or Oats, whole grain, rolled, old fashioned?

Oats, whole grain, rolled, old fashioned has more protein at 13.5g per 100g, compared to 13.2g for Flour, oat, whole grain.

Which has more calories, Flour, oat, whole grain or Oats, whole grain, rolled, old fashioned?

Calorie data is not available for one or both foods.

Is Flour, oat, whole grain healthier than Oats, whole grain, rolled, old fashioned?

Based on vitamin and mineral density, Flour, oat, whole grain scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Flour vs Oats

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Flour, oat, whole grain is higher in more vitamins & minerals

Calories (kcal)

Flour —

Oats —

Protein (g)

Flour 13.2

Oats 13.5

Carbs (g)

Flour 69.9

Oats 68.7

Fat (g)

Flour 6.31

Oats 5.89

Fiber (g)

Flour 10.5

Oats —

Quick answers

Which has more protein?

Oats, whole grain, rolled, old fashioned — 13.5g vs 13.2g 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	Oats	Diff
Macronutrients
Water	8.86 g	10.3 g	-14%
Protein	13.2 g	13.5 g	-2%
Total lipid (fat)	6.31 g	5.89 g	+7%
Carbohydrate, by difference	69.9 g	68.7 g	+2%
Fiber, total dietary	10.5 g	—
Vitamins
Thiamin (Vitamin B1)	0.390 mg	0.406 mg	-4%
Riboflavin (Vitamin B2)	0.161 mg	—
Niacin (Vitamin B3)	1.95 mg	0.993 mg	+96%
Vitamin B-6 — Pyridoxine	0.148 mg	0.135 mg	+10%
Biotin (Vitamin B7)	34.7 ug	32.0 ug	+8%
Minerals
Calcium, Ca	42.8 mg	45.5 mg	-6%
Iron, Fe	4.00 mg	4.34 mg	-8%
Magnesium, Mg	125 mg	126 mg	-1%
Phosphorus, P	372 mg	387 mg	-4%
Potassium, K	373 mg	350 mg	+7%
Sodium, Na	3.62 mg	0.668 mg	+442%
Zinc, Zn	2.75 mg	2.74 mg	=
Copper, Cu	0.443 mg	0.428 mg	+4%
Manganese, Mn	3.26 mg	3.23 mg	+1%
Selenium, Se	38.2 ug	25.4 ug	+51%
Other Nutrients
Energy (Atwater General Factors)	389 kcal	382 kcal	+2%
Energy (Atwater Specific Factors)	386 kcal	379 kcal	+2%
Nitrogen	2.11 g	2.32 g	-9%
Ash	1.75 g	1.71 g	+2%
Total dietary fiber (AOAC 2011.25)	12.9 g	10.4 g	+24%
High Molecular Weight Dietary Fiber (HMWDF)	11.6 g	9.70 g	+20%
Low Molecular Weight Dietary Fiber (LMWDF)	1.24 g	0.701 g	+77%
Beta-glucan	4.20 g	7.52 g	-44%
Starch	53.4 g	53.8 g	-1%
Molybdenum, Mo	125 ug	160 ug	-22%
Biotin	20.1 ug	21.9 ug	-8%
Betaine	—	31.0 mg
Daidzein	—	0 mg
Genistein	—	0 mg
Proanthocyanidin dimers	—	0 mg
Proanthocyanidin trimers	—	0 mg
Proanthocyanidin 4-6mers	—	0 mg
Proanthocyanidin 7-10mers	—	0 mg
Proanthocyanidin polymers (>10mers)	—	0 mg
Choline
Choline from glycerophoshocholine	—	4.30 mg
Choline from phosphatidylcholine	—	18.0 mg
Choline from phosphocholine	—	0.300 mg
Choline from sphingomyelin	—	2.50 mg
Free Choline	—	5.00 mg
Total Choline	—	30.0 mg
Isoflavones
Total isoflavones	—	0 mg

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Flour, oat, whole grain nutrition facts Oats, whole grain, rolled, old fashioned nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +442% in Flour, oat, whole grain Niacin (Vitamin B3) +96% in Flour, oat, whole grain Selenium, Se +51% in Flour, oat, whole grain

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