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

Oats, whole grain, rolled, old fashioned has more protein at 13.5g per 100g, compared to 8.11g for Flour, potato.

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

Calorie data is not available for one or both foods.

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

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.

Oats vs Flour

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

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

Calories (kcal)

Oats —

Flour —

Protein (g)

Oats 13.5

Flour 8.11

Carbs (g)

Oats 68.7

Flour 79.9

Fat (g)

Oats 5.89

Flour 0.951

Fiber (g)

Oats —

Flour 5.40

Quick answers

Which has more protein?

Oats, whole grain, rolled, old fashioned — 13.5g vs 8.11g 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	Oats	Flour	Diff
Macronutrients
Water	10.3 g	8.28 g	+24%
Protein	13.5 g	8.11 g	+66%
Total lipid (fat)	5.89 g	0.951 g	+519%
Carbohydrate, by difference	68.7 g	79.9 g	-14%
Fiber, total dietary	—	5.40 g
Vitamins
Thiamin (Vitamin B1)	0.406 mg	0.198 mg	+105%
Riboflavin (Vitamin B2)	—	0.115 mg
Niacin (Vitamin B3)	0.993 mg	5.63 mg	-82%
Vitamin B-6 — Pyridoxine	0.135 mg	0.582 mg	-77%
Biotin (Vitamin B7)	32.0 ug	41.2 ug	-22%
Minerals
Calcium, Ca	45.5 mg	44.1 mg	+3%
Iron, Fe	4.34 mg	12.0 mg	-64%
Magnesium, Mg	126 mg	73.7 mg	+71%
Phosphorus, P	387 mg	197 mg	+96%
Potassium, K	350 mg	1269 mg	-72%
Sodium, Na	0.668 mg	47.7 mg	-99%
Zinc, Zn	2.74 mg	0.900 mg	+205%
Copper, Cu	0.428 mg	0.231 mg	+85%
Manganese, Mn	3.23 mg	0.676 mg	+379%
Selenium, Se	25.4 ug	1.42 ug	+1679%
Other Nutrients
Energy (Atwater General Factors)	382 kcal	361 kcal	+6%
Energy (Atwater Specific Factors)	379 kcal	353 kcal	+7%
Nitrogen	2.32 g	1.30 g	+78%
Ash	1.71 g	2.71 g	-37%
Total dietary fiber (AOAC 2011.25)	10.4 g	16.5 g	-37%
High Molecular Weight Dietary Fiber (HMWDF)	9.70 g	14.8 g	-34%
Low Molecular Weight Dietary Fiber (LMWDF)	0.701 g	1.79 g	-61%
Beta-glucan	7.52 g	—
Starch	53.8 g	62.7 g	-14%
Molybdenum, Mo	160 ug	18.9 ug	+750%
Biotin	21.9 ug	0.976 ug	+2143%
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.

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

Dig deeper — biggest differences

Selenium, Se +1679% in Oats, whole grain, rolled, old fashioned Manganese, Mn +379% in Oats, whole grain, rolled, old fashioned Zinc, Zn +205% in Oats, whole grain, rolled, old fashioned Thiamin (Vitamin B1) +105% in Oats, whole grain, rolled, old fashioned

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