All-purpose flour vs Old Fashioned 100% Whole Grain Rolled Oats

Old Fashioned 100% Whole Grain Rolled Oats leads 4–3 · 7 categories decided

Both foods compared at 100 kcal.

The verdict

Old Fashioned 100% Whole Grain Rolled Oats comes out ahead, winning 4 of 7 nutrient match-ups.

Pick All-purpose flour for less sugar, less saturated fat and more iron.

Pick Old Fashioned 100% Whole Grain Rolled Oats for more protein, more fiber, less sodium and more calcium.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
100 kcal
100 kcal
Proteinmore is better
2.84 g
3.33 gWIN
Carbohydrate
20.96 g
18 g
Fibermore is better
0.74 g
2.67 gWIN
Total sugarsless is better
WIN0.07 g
0.67 g
Total fat
0.27 g
2 g
Saturated fatless is better
WIN0.04 g
0.33 g
Sodiumless is better
0.55 mg
0 mgWIN
Potassiummore is better
29.4 mg
—
Calciummore is better
4.12 mg
13.33 mgWIN
Ironmore is better
WIN1.27 mg
1 mg
Magnesiummore is better
6.04 mg
—
Vitamin Cmore is better
0 mg
—
Vitamin Dmore is better
—
—

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.