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Plate
All-purpose flour Leader
All-purpose flour4
VS
Porridge Oats2

All-purpose flour leads 4–2 · 6 categories decided

Both foods compared at 100 kcal.

The verdict

All-purpose flour comes out ahead, winning 4 of 6 nutrient match-ups.

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

Pick Porridge Oats for more protein and more fiber.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    2.84 g
    2.93 gWIN
  • Carbohydrate
    20.96 g
    16 g
  • Fibermore is better
    0.74 g
    2.4 gWIN
  • Total sugarsless is better
    WIN0.07 g
    0.27 g
  • Total fat
    0.27 g
    2.13 g
  • Saturated fatless is better
    WIN0.04 g
    0.4 g
  • Sodiumless is better
    WIN0.55 mg
    2 mg
  • Potassiummore is better
    29.4 mg
    —
  • Calciummore is better
    4.12 mg
    —
  • Ironmore is better
    WIN1.27 mg
    1.13 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.