USDA-derived comparison
Oats (porridge, dry) vs Plain Flour
Oats (porridge, dry) leads for Phosphorus, Magnesium and Zinc; Plain Flour answers with Folate, Vitamin B2 and Vitamin B3.
Who each is for: Choose oats (porridge, dry) for phosphorus and magnesium. Choose plain Flour for folate and vitamin B2.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Oats (porridge, dry)
Typical serving: 40 g (40g)
24/100
Plain Flour
Typical serving: 1/4 cup (30g)
21/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Oats (porridge, dry) | Plain Flour |
|---|---|---|
| Calories | 379 kcal | 364 kcal |
| Protein | 13 g | 10 g |
| Carbs | 68 g | 76 g |
| Fat | 7 g | 1 g |
| Fiber | 10 g | 3 g |
| Sat fat | 1 g | 0 g |
| Sodium | 6 mg | 2 mg |
| Potassium | 362 mg | 107 mg |
| Calcium | 52 mg | 15 mg |
| Iron | 4.3 mg | 4.6 mg |
| Magnesium | 138 mg | 22 mg |
| Zinc | 3.6 mg | 0.7 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 32 µg | 183 µg |
Servings differ: 40 g of oats (porridge, dry) is about 40g, 1/4 cup of plain flour about 30g. Scale accordingly before deciding anything on the 100g basis alone.
Keep comparing
Stop comparing foods one at a time
The better question is what your whole day looks like. Log meals in plain words and Nutrigate shows your nutrition score across 46 nutrients, so single foods stop carrying moral weight.
Try Nutrigate