Oats vs Barley flour or meal
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Oats, whole grain, steel cut is higher in more vitamins & minerals
Calories (kcal)
Oats —
Barley flour 345
Protein (g)
Oats 12.5
Barley flour 10.5
Carbs (g)
Oats 69.8
Barley flour 74.5
Fat (g)
Oats 5.80
Barley flour 1.60
Fiber (g)
Oats —
Barley flour 10.1
Quick answers
Which has more protein?
Oats, whole grain, steel cut — 12.5g vs 10.5g per 100g.
Which is more nutrient-dense?
Oats, whole grain, steel cut 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 | Barley flour or meal | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 345 kcal | |
| Macronutrients | |||
| Water | 10.1 g | 12.1 g | -16% |
| Protein | 12.5 g | 10.5 g | +19% |
| Total lipid (fat) | 5.80 g | 1.60 g | +263% |
| Carbohydrate, by difference | 69.8 g | 74.5 g | -6% |
| Fiber, total dietary | — | 10.1 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.335 g | |
| Fatty acids, total monounsaturated | — | 0.205 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.334 mg | 0.370 mg | -10% |
| Riboflavin (Vitamin B2) | — | 0.114 mg | |
| Niacin (Vitamin B3) | 0.926 mg | 6.27 mg | -85% |
| Pantothenic acid (Vitamin B5) | — | 0.145 mg | |
| Vitamin B-6 — Pyridoxine | 0.119 mg | 0.396 mg | -70% |
| Biotin (Vitamin B7) | 30.0 ug | 8.00 ug | +275% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 37.8 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.570 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 51.3 mg | 32.0 mg | +60% |
| Iron, Fe | 3.80 mg | 2.68 mg | +42% |
| Magnesium, Mg | 129 mg | 96.0 mg | +34% |
| Phosphorus, P | 417 mg | 296 mg | +41% |
| Potassium, K | 376 mg | 309 mg | +22% |
| Sodium, Na | 0.311 mg | 4.00 mg | -92% |
| Zinc, Zn | 2.84 mg | 2.00 mg | +42% |
| Copper, Cu | 0.411 mg | 0.343 mg | +20% |
| Manganese, Mn | 3.41 mg | 1.03 mg | +230% |
| Selenium, Se | 29.0 ug | 37.7 ug | -23% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 381 kcal | — | |
| Energy (Atwater Specific Factors) | 379 kcal | — | |
| Energy | — | 1443 kj | |
| Nitrogen | 2.15 g | — | |
| Ash | 1.80 g | 1.28 g | +40% |
| Total dietary fiber (AOAC 2011.25) | 11.9 g | — | |
| High Molecular Weight Dietary Fiber (HMWDF) | 11.2 g | — | |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.702 g | — | |
| Beta-glucan | 5.44 g | — | |
| Total Sugars | — | 0.800 g | |
| Starch | 54.9 g | — | |
| Molybdenum, Mo | 164 ug | — | |
| Biotin | 22.0 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 8.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 8.00 ug | |
| Betaine | — | 65.5 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 160 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 2.20 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0.004 g | |
| SFA 14:0 (Myristic acid) | — | 0.008 g | |
| SFA 16:0 (Palmitic acid) | — | 0.286 g | |
| SFA 18:0 (Stearic acid) | — | 0.012 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.004 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.168 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 0.771 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.695 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.077 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | — | 0.175 g | |
| Threonine (EAA) | — | 0.356 g | |
| Isoleucine (EAA, BCAA) | — | 0.383 g | |
| Leucine (EAA, BCAA) | — | 0.713 g | |
| Lysine (EAA) | — | 0.391 g | |
| Methionine (EAA) | — | 0.202 g | |
| Cystine (conditionally essential) | — | 0.232 g | |
| Phenylalanine (EAA) | — | 0.589 g | |
| Tyrosine (conditionally essential) | — | 0.301 g | |
| Valine (EAA, BCAA) | — | 0.515 g | |
| Arginine (conditionally essential) | — | 0.526 g | |
| Histidine (EAA) | — | 0.236 g | |
| Alanine | — | 0.409 g | |
| Aspartic acid | — | 0.655 g | |
| Glutamic acid | — | 2.74 g | |
| Glycine (conditionally essential) | — | 0.380 g | |
| Proline (conditionally essential) | — | 1.25 g | |
| Serine | — | 0.443 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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