Which has more protein, Oats, whole grain, steel cut or Flour, rye?

Oats, whole grain, steel cut has more protein at 12.5g per 100g, compared to 8.40g for Flour, rye.

Which has more calories, Oats, whole grain, steel cut or Flour, rye?

Calorie data is not available for one or both foods.

Is Oats, whole grain, steel cut healthier than Flour, rye?

Based on vitamin and mineral density, Oats, whole grain, steel cut 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, steel cut is higher in more vitamins & minerals

Calories (kcal)

Oats —

Flour —

Protein (g)

Oats 12.5

Flour 8.40

Carbs (g)

Oats 69.8

Flour 77.2

Fat (g)

Oats 5.80

Flour 1.91

Fiber (g)

Oats —

Flour 13.7

Quick answers

Which has more protein?

Oats, whole grain, steel cut — 12.5g vs 8.40g 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	Flour	Diff
Macronutrients
Water	10.1 g	11.1 g	-9%
Protein	12.5 g	8.40 g	+49%
Total lipid (fat)	5.80 g	1.91 g	+204%
Carbohydrate, by difference	69.8 g	77.2 g	-10%
Fiber, total dietary	—	13.7 g
Vitamins
Thiamin (Vitamin B1)	0.334 mg	0.216 mg	+54%
Riboflavin (Vitamin B2)	—	0.170 mg
Niacin (Vitamin B3)	0.926 mg	1.16 mg	-20%
Vitamin B-6 — Pyridoxine	0.119 mg	0.164 mg	-27%
Biotin (Vitamin B7)	30.0 ug	—
Minerals
Calcium, Ca	51.3 mg	32.2 mg	+59%
Iron, Fe	3.80 mg	2.54 mg	+50%
Magnesium, Mg	129 mg	95.4 mg	+35%
Phosphorus, P	417 mg	280 mg	+49%
Potassium, K	376 mg	434 mg	-13%
Sodium, Na	0.311 mg	0 mg
Zinc, Zn	2.84 mg	2.33 mg	+22%
Copper, Cu	0.411 mg	0.338 mg	+22%
Manganese, Mn	3.41 mg	2.13 mg	+60%
Selenium, Se	29.0 ug	16.6 ug	+75%
Other Nutrients
Energy (Atwater General Factors)	381 kcal	359 kcal	+6%
Energy (Atwater Specific Factors)	379 kcal	351 kcal	+8%
Nitrogen	2.15 g	1.44 g	+49%
Ash	1.80 g	1.40 g	+28%
Total dietary fiber (AOAC 2011.25)	11.9 g	17.9 g	-33%
High Molecular Weight Dietary Fiber (HMWDF)	11.2 g	13.0 g	-14%
Low Molecular Weight Dietary Fiber (LMWDF)	0.702 g	4.90 g	-86%
Beta-glucan	5.44 g	1.91 g	+184%
Starch	54.9 g	54.1 g	+1%
Molybdenum, Mo	164 ug	75.5 ug	+117%
Biotin	22.0 ug	8.98 ug	+145%

* 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, steel cut nutrition facts Flour, rye nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se +75% in Oats, whole grain, steel cut Manganese, Mn +60% in Oats, whole grain, steel cut Calcium, Ca +59% in Oats, whole grain, steel cut Thiamin (Vitamin B1) +54% in Oats, whole grain, steel cut

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