Oat milk vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Oat milk —
Flour 366
Protein (g)
Oat milk 0.797
Flour 51.1
Carbs (g)
Oat milk 5.10
Flour 32.9
Fat (g)
Oat milk 2.75
Flour 3.33
Fiber (g)
Oat milk 0
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 0.797g per 100g.
Which is more nutrient-dense?
Flour, soy, defatted 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 | Oat milk | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 366 kcal | |
| Macronutrients | |||
| Water | 90.6 g | 6.24 g | +1351% |
| Protein | 0.797 g | 51.1 g | -98% |
| Total lipid (fat) | 2.75 g | 3.33 g | -17% |
| Carbohydrate, by difference | 5.10 g | 32.9 g | -84% |
| Fiber, total dietary | 0 g | — | |
| Sugars, Total | 2.32 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.040 mg | 0.542 mg | -93% |
| Riboflavin (Vitamin B2) | 0.281 mg | 0.298 mg | -6% |
| Niacin (Vitamin B3) | 0.096 mg | 3.43 mg | -97% |
| Vitamin B-6 — Pyridoxine | 0.007 mg | 0.618 mg | -99% |
| Biotin (Vitamin B7) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0.506 ug | — | |
| Vitamin D (D2 + D3) | 1.70 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 149 mg | 338 mg | -56% |
| Iron, Fe | 0.261 mg | 7.34 mg | -96% |
| Magnesium, Mg | 5.91 mg | 313 mg | -98% |
| Phosphorus, P | 89.2 mg | 726 mg | -88% |
| Potassium, K | 148 mg | 2480 mg | -94% |
| Sodium, Na | 42.0 mg | 2.00 mg | +1999% |
| Zinc, Zn | 0.091 mg | 4.44 mg | -98% |
| Copper, Cu | 0.027 mg | 1.51 mg | -98% |
| Manganese, Mn | 0.126 mg | 3.81 mg | -97% |
| Selenium, Se | 0 ug | 45.8 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 48 kcal | 366 kcal | -87% |
| Energy (Atwater Specific Factors) | — | 339 kcal | |
| Energy | — | 1530 kj | |
| Nitrogen | 0.127 g | 8.18 g | -98% |
| Ash | 0.794 g | 6.45 g | -88% |
| Total dietary fiber (AOAC 2011.25) | — | 24.3 g | |
| Sucrose | 0 g | — | |
| Glucose | 0.771 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 1.55 g | — | |
| Galactose | 0 g | — | |
| Molybdenum, Mo | 10.1 ug | 211 ug | -95% |
| Biotin | 1.41 ug | — | |
| Betaine | — | 2.80 mg | |
| Retinol | 84.7 ug | — | |
| Vitamin D (D2 + D3 — total) | 68.0 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 1.69 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.008 ug | — | |
| Vitamin K1 — Phylloquinone | 0.400 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| Tryptophan (EAA) | 0.009 g | 0.616 g | -99% |
| Threonine (EAA) | 0.023 g | 1.97 g | -99% |
| Isoleucine (EAA, BCAA) | 0.025 g | 2.31 g | -99% |
| Leucine (EAA, BCAA) | 0.081 g | 4.11 g | -98% |
| Lysine (EAA) | 0.061 g | 3.06 g | -98% |
| Methionine (EAA) | 0.010 g | 0.622 g | -98% |
| Phenylalanine (EAA) | 0.072 g | 2.86 g | -97% |
| Tyrosine (conditionally essential) | 0.041 g | 1.74 g | -98% |
| Valine (EAA, BCAA) | 0.032 g | 2.31 g | -99% |
| Arginine (conditionally essential) | 0.083 g | 3.93 g | -98% |
| Histidine (EAA) | 0.018 g | 1.27 g | -99% |
| Alanine | 0.038 g | 2.86 g | -99% |
| Aspartic acid | 0.083 g | 4.98 g | -98% |
| Glutamic acid | 0.150 g | 9.08 g | -98% |
| Glycine (conditionally essential) | 0.056 g | 1.79 g | -97% |
| Proline (conditionally essential) | 0.072 g | 2.84 g | -97% |
| Serine | 0.056 g | 2.70 g | -98% |
| Hydroxyproline | 0 g | 0.176 g | -100% |
| Cysteine | 0.025 g | 1.01 g | -98% |
| Daidzein | — | 64.5 mg | |
| Genistein | — | 87.3 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 7.00 mg | |
| Choline from phosphatidylcholine | — | 63.0 mg | |
| Choline from phosphocholine | — | 1.50 mg | |
| Choline from sphingomyelin | — | 0.800 mg | |
| Free Choline | — | 120 mg | |
| Total Choline | — | 190 mg | |
| Isoflavones | |||
| Total isoflavones | — | 151 mg | |
* 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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