All-purpose flour vs Oats

Oats leads 4–3 · 7 categories decided

All-purpose flour: 100 g · Oats: 40 g.

The verdict

Oats comes out ahead, winning 4 of 7 nutrient match-ups.

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

Pick Oats for more fiber, less sugar, less sodium and more calcium.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
364 kcal
150 kcal
Proteinmore is better
WIN10.33 g
5 g
Carbohydrate
76.31 g
27 g
Fibermore is better
2.7 g
4 gWIN
Total sugarsless is better
0.27 g
0 gWIN
Total fat
0.98 g
3 g
Saturated fatless is better
WIN0.16 g
0.5 g
Sodiumless is better
2 mg
0 mgWIN
Potassiummore is better
107 mg
—
Calciummore is better
15 mg
20 mgWIN
Ironmore is better
WIN4.64 mg
1 mg
Magnesiummore is better
22 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.