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

Oats, whole grain, rolled, old fashioned has more protein at 13.5g per 100g, compared to 8.40g for Flour, rye.

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

Calorie data is not available for one or both foods.

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

Based on vitamin and mineral density, Oats, whole grain, rolled, old fashioned 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

Oats, whole grain, rolled, old fashioned is higher in more vitamins & minerals

Calories (kcal)

Flour —

Oats —

Protein (g)

Flour 8.40

Oats 13.5

Carbs (g)

Flour 77.2

Oats 68.7

Fat (g)

Flour 1.91

Oats 5.89

Fiber (g)

Flour 13.7

Oats —

Quick answers

Which has more protein?

Oats, whole grain, rolled, old fashioned — 13.5g vs 8.40g per 100g.

Which is more nutrient-dense?

Oats, whole grain, rolled, old fashioned 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	11.1 g	10.3 g	+9%
Protein	8.40 g	13.5 g	-38%
Total lipid (fat)	1.91 g	5.89 g	-68%
Carbohydrate, by difference	77.2 g	68.7 g	+12%
Fiber, total dietary	13.7 g	—
Vitamins
Thiamin (Vitamin B1)	0.216 mg	0.406 mg	-47%
Riboflavin (Vitamin B2)	0.170 mg	—
Niacin (Vitamin B3)	1.16 mg	0.993 mg	+17%
Vitamin B-6 — Pyridoxine	0.164 mg	0.135 mg	+22%
Biotin (Vitamin B7)	—	32.0 ug
Minerals
Calcium, Ca	32.2 mg	45.5 mg	-29%
Iron, Fe	2.54 mg	4.34 mg	-42%
Magnesium, Mg	95.4 mg	126 mg	-24%
Phosphorus, P	280 mg	387 mg	-28%
Potassium, K	434 mg	350 mg	+24%
Sodium, Na	0 mg	0.668 mg	-100%
Zinc, Zn	2.33 mg	2.74 mg	-15%
Copper, Cu	0.338 mg	0.428 mg	-21%
Manganese, Mn	2.13 mg	3.23 mg	-34%
Selenium, Se	16.6 ug	25.4 ug	-35%
Other Nutrients
Energy (Atwater General Factors)	359 kcal	382 kcal	-6%
Energy (Atwater Specific Factors)	351 kcal	379 kcal	-7%
Nitrogen	1.44 g	2.32 g	-38%
Ash	1.40 g	1.71 g	-18%
Total dietary fiber (AOAC 2011.25)	17.9 g	10.4 g	+72%
High Molecular Weight Dietary Fiber (HMWDF)	13.0 g	9.70 g	+34%
Low Molecular Weight Dietary Fiber (LMWDF)	4.90 g	0.701 g	+598%
Beta-glucan	1.91 g	7.52 g	-75%
Starch	54.1 g	53.8 g	+1%
Molybdenum, Mo	75.5 ug	160 ug	-53%
Biotin	8.98 ug	21.9 ug	-59%
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, rye nutrition facts Oats, whole grain, rolled, old fashioned nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na -100% in Flour, rye Thiamin (Vitamin B1) -47% in Flour, rye Iron, Fe -42% in Flour, rye Protein -38% in Flour, rye

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