Oat Flour vs Oatmeal: Nutrition & Calories Compare


Oat flour vs Oatmeal
Nutrition Facts
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Oat Flour vs Oatmeal 100g Compare
per 100g | Oat flour | Oatmeal |
---|---|---|
Calories | 389 | 68 |
Carbohydrates | 69.92 g | 11.67 g |
Fat | 6.31 g | 1.36 g |
Dietary fiber | 10.5 g | 1.7 g |
Protein | 13.17 g | 2.37 g |
Water | 8.86 g | 84.03 g |
Calcium | 42.81 mg | 80 mg |
Iron | 3.997 mg | 5.96 mg |
Magnessium | 125.3 mg | 26 mg |
Phosphorus | 34.69 mg | 77 mg |
Potassium | 373.1 mg | 61 mg |
Sodium | 3.619 mg | 49 mg |
Zink | 34.69 mg | 0.62 mg |
Vitaminium B2 (riboflavin) | 0.161 mg | 0.215 mg |
Vitaminium B3 (Niacin) | 1.945 mg | 3.025 mg |
Vitaminium B6 | 0.148 mg | 0.29 mg |
Vitaminium B9 (Folic acid) | 0.032 mg | 39 mg |
Vitaminium E | 0.7 mg | 0.07 mg |
Vitaminium K | 0.003 µg | 0.4 µg |
When it comes to choosing between oat flour and oatmeal, it's not just about picking a breakfast option or deciding on a baking ingredient. These two forms of oats each bring their unique characteristics, nutritional profiles, and culinary uses to the table. Interestingly, both are derived from the same raw ingredient—whole oat grains—but their processing and ultimate use in our diets can vary significantly. Let's delve into the fascinating world of oats, exploring the differences and similarities between oat flour and oatmeal, and uncover some engaging facts that might surprise you.
A Closer Look at Oat Flour
Oat flour is made by grinding whole oats into a fine powder, giving it a light, slightly sweet flavor. This versatility makes it a favorite among gluten-free bakers. Not just for those avoiding gluten, oat flour adds a nutritious boost to recipes, being rich in proteins, fats, and fibers compared to many other flours. It's particularly noted for its low sugar content, making it an excellent choice for health-conscious bakers. Oat flour's unique properties lend a moist, tender texture to baked goods, from bread to cookies, making it a cherished ingredient in kitchens worldwide.
Discovering Oatmeal
Oatmeal, on the other hand, refers to oats that have been either rolled or cut, then boiled to create a warm, comforting dish. It's a breakfast staple in many cultures, cherished for its creamy texture and ability to be dressed up with an endless variety of toppings. Beyond its traditional breakfast role, oatmeal is also used in baking and cooking for its ability to add moisture and bind ingredients together. Nutritionally, oatmeal is a powerhouse, offering a wealth of vitamins, minerals, and fibers while being low in calories, making it an excellent choice for those looking to maintain or lose weight.
Nutritional Comparison
At first glance, the nutritional data for oat flour and oatmeal might seem quite different, but it's important to note these figures typically reflect oat flour and oatmeal's raw forms. For instance, oat flour boasts 404 calories per 100 grams, significantly higher than oatmeal's 68 calories for the same weight. This discrepancy is largely due to oatmeal's higher water content, which stands at a whopping 84.03% compared to oat flour's 8.55%. When comparing macronutrients, oat flour has a higher concentration of carbohydrates, fats, and proteins, which is expected given its lower water content. However, both forms of oats are excellent sources of fiber, with oat flour slightly leading. They also offer a range of vitamins and minerals, including calcium, iron, magnesium, and B vitamins, contributing to various health benefits such as improved digestion, heart health, and more.
Choosing Between Oat Flour and Oatmeal
The choice between oat flour and oatmeal ultimately depends on your dietary needs, preferences, and the specific requirements of the recipes you're following. Oat flour is an ideal gluten-free baking alternative that provides a nutritious boost and a unique texture to baked goods. On the other hand, oatmeal is a go-to for a quick, healthy breakfast or as an ingredient in recipes requiring a bit of texture and binding ability.
Regardless of your choice, incorporating oats into your diet is a fantastic way to enjoy a host of nutritional benefits. Whether you're baking a batch of oat flour pancakes on a Sunday morning or simmering a pot of hearty oatmeal to start your day, oats are a versatile, wholesome ingredient that can elevate your meals and your health.
Oat flour 100g
389kcalCalories source
- 72% CARBS.
- 14% PROTEIN
- 15% FAT
Oatmeal 100g
68kcalCalories source
- 68% CARBS
- 14% PROTEIN
- 18% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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