Oatmeal vs Oat Flour: What Should You Choose?

Where is more calories, protein, carbs - what is more healthy?

Oatmeal - calories, kcal, weight, nutrition

Oat flour vs. Oatmeal

Oatmeal is made from groats that have been rolled and then steel-cut, while oat flour is made from groats that have been ground into a fine powder. Oatmeal has a chewy, hearty texture, while oat flour is finer and more powdery.

Oatmeal can be used in both sweet and savory dishes, while oat flour is most commonly used in baked goods.

Oatmeal has a nutty flavor, while oat flour is more bland.

Oatmeal - calories, kcal, weight, nutrition

Oat flour vs Oatmeal: Nutrition Comparison

per 100gOatmealOat flour
Calories68 404
Carbohydrates11.67 g65.7 g
Fat1.36 g9.12 g
Dietary fiber1.7 g6.5 g
Protein2.37 g14.66 g
Water84.03 g8.55 g
Calcium80 mg55 mg
Iron5.96 mg4 mg
Magnessium26 mg144 mg
Potassium61 mg371 mg
Sodium49 mg19 mg
Vitaminium B2 (riboflavin)0.215 mg0.125 mg
Vitaminium B3 (Niacin)3.025 mg1.474 mg
Vitaminium B60.29 mg0.125 mg
Vitaminium B9 (Folic acid)39 mg0.032 mg
Vitaminium E0.07 mg0.7 mg
Vitaminium K0.4 mg0.003 mg

Less Calories in Oatmeal

At first glance, you can see that in oatmeal is much less calories than in oat flour.

Oatmeal has 68 kcal per 100g and oat flour 404 kcal per 100g so it is pretty easy to calculate that the difference is about 494%.

In oatmeal and in oat flour most calories came from carbs.

See tables below to compare oatmeal with oat flour in details.

Oatmeal And Oat flour Nutrition Difference

  • Calories:
    oat flour - 494% more than oatmeal
  • Carbohydrates:
    oat flour - 463% more than oatmeal
  • Fat:
    oat flour - 571% more than oatmeal
  • Dietary fiber:
    oat flour - 282% more than oatmeal
  • Protein:
    oat flour - 519% more than oatmeal
  • Water:
    oatmeal - 883% more than oat flour

Less protein in oatmeal

It is aslo easy to see see that in oatmeal is less protein than in oat flour.

There is 14.66g per 100g of oat flour and 2.37g per 100g of oatmeal so using simple math we can see that difference is about 519%.

Less carbohydrates in oatmeal

In oatmeal is less carbohydrates than in oat flour.

There is 65.7g/100g of carbohydrates in oat flour and 11.67g/100g in oatmeal so let me do the math for you again - difference is about 463%.

Less fat in oatmeal

In oatmeal is less fats than in oat flour.

The tables above show us that there is 9.12g/100g of fats in oat flour and 1.36g/100g in oatmeal. In this case difference is about 571%.


  • Calories68
  • Carbohydrates11.67 g
  • Fat1.36 g
  • Dietary fiber1.7 g
  • Protein2.37 g
  • Water84.03 g
Oatmeal calories per:
| ounce | tablespoon | glass

Calories source

  • 68% CARBS.
  • 14% PROTEIN
  • 18% FAT

Oat flour

  • Calories404
  • Carbohydrates65.7 g
  • Fat9.12 g
  • Dietary fiber6.5 g
  • Protein14.66 g
  • Water8.55 g
Oat flour calories per:
| ounce | tablespoon | cup | half cup

Calories source

  • 65% CARBS
  • 15% PROTEIN
  • 20% FAT

Vitamins: oat flour vs oatmeal

  • Vitaminium B2 (riboflavin):
    oatmeal - 72% more than oat flour
  • Vitaminium B3 (Niacin):
    oatmeal - 105% more than oat flour
  • Vitaminium B6:
    oatmeal - 132% more than oat flour
  • Vitaminium B9 (Folic acid):
    oatmeal - 121775% more than oat flour
  • Vitaminium E:
    oat flour - 900% more than oatmeal
  • Vitaminium K:
    oatmeal - 13233% more than oat flour

Minerals: oatmeal vs oat flour

  • Calcium:
    oatmeal - 45% more than oat flour
  • Iron:
    oatmeal - 49% more than oat flour
  • Magnessium:
    oat flour - 454% more than oatmeal
  • Potassium:
    oat flour - 508% more than oatmeal
  • Sodium:
    oatmeal - 158% more than oat flour
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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