Oats vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Oats —
Flour 366
Protein (g)
Oats 13.5
Flour 51.1
Carbs (g)
Oats 68.7
Flour 32.9
Fat (g)
Oats 5.89
Flour 3.33
Fiber (g)
Oats —
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 13.5g 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 | Oats | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 366 kcal | |
| Macronutrients | |||
| Water | 10.3 g | 6.24 g | +64% |
| Protein | 13.5 g | 51.1 g | -74% |
| Total lipid (fat) | 5.89 g | 3.33 g | +77% |
| Carbohydrate, by difference | 68.7 g | 32.9 g | +109% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.406 mg | 0.542 mg | -25% |
| Riboflavin (Vitamin B2) | — | 0.298 mg | |
| Niacin (Vitamin B3) | 0.993 mg | 3.43 mg | -71% |
| Vitamin B-6 — Pyridoxine | 0.135 mg | 0.618 mg | -78% |
| Biotin (Vitamin B7) | 32.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 45.5 mg | 338 mg | -87% |
| Iron, Fe | 4.34 mg | 7.34 mg | -41% |
| Magnesium, Mg | 126 mg | 313 mg | -60% |
| Phosphorus, P | 387 mg | 726 mg | -47% |
| Potassium, K | 350 mg | 2480 mg | -86% |
| Sodium, Na | 0.668 mg | 2.00 mg | -67% |
| Zinc, Zn | 2.74 mg | 4.44 mg | -38% |
| Copper, Cu | 0.428 mg | 1.51 mg | -72% |
| Manganese, Mn | 3.23 mg | 3.81 mg | -15% |
| Selenium, Se | 25.4 ug | 45.8 ug | -45% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 382 kcal | 366 kcal | +4% |
| Energy (Atwater Specific Factors) | 379 kcal | 339 kcal | +12% |
| Energy | — | 1530 kj | |
| Nitrogen | 2.32 g | 8.18 g | -72% |
| Ash | 1.71 g | 6.45 g | -74% |
| Total dietary fiber (AOAC 2011.25) | 10.4 g | 24.3 g | -57% |
| High Molecular Weight Dietary Fiber (HMWDF) | 9.70 g | — | |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.701 g | — | |
| Beta-glucan | 7.52 g | — | |
| Starch | 53.8 g | — | |
| Molybdenum, Mo | 160 ug | 211 ug | -24% |
| Biotin | 21.9 ug | — | |
| Betaine | 31.0 mg | 2.80 mg | +1007% |
| Tryptophan (EAA) | — | 0.616 g | |
| Threonine (EAA) | — | 1.97 g | |
| Isoleucine (EAA, BCAA) | — | 2.31 g | |
| Leucine (EAA, BCAA) | — | 4.11 g | |
| Lysine (EAA) | — | 3.06 g | |
| Methionine (EAA) | — | 0.622 g | |
| Phenylalanine (EAA) | — | 2.86 g | |
| Tyrosine (conditionally essential) | — | 1.74 g | |
| Valine (EAA, BCAA) | — | 2.31 g | |
| Arginine (conditionally essential) | — | 3.93 g | |
| Histidine (EAA) | — | 1.27 g | |
| Alanine | — | 2.86 g | |
| Aspartic acid | — | 4.98 g | |
| Glutamic acid | — | 9.08 g | |
| Glycine (conditionally essential) | — | 1.79 g | |
| Proline (conditionally essential) | — | 2.84 g | |
| Serine | — | 2.70 g | |
| Hydroxyproline | — | 0.176 g | |
| Cysteine | — | 1.01 g | |
| Daidzein | 0 mg | 64.5 mg | -100% |
| Genistein | 0 mg | 87.3 mg | -100% |
| 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 | 7.00 mg | -39% |
| Choline from phosphatidylcholine | 18.0 mg | 63.0 mg | -71% |
| Choline from phosphocholine | 0.300 mg | 1.50 mg | -80% |
| Choline from sphingomyelin | 2.50 mg | 0.800 mg | +212% |
| Free Choline | 5.00 mg | 120 mg | -96% |
| Total Choline | 30.0 mg | 190 mg | -84% |
| Isoflavones | |||
| Total isoflavones | 0 mg | 151 mg | -100% |
* 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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