All-purpose flour vs Oat bran: Which Is Healthier?
All-purpose flour and oat bran belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare all-purpose flour and oat bran and help you learn more about their similarities and differences.
All-purpose wheat flour (Triticum aestivum) is a type of flour that is made from hard or soft wheat. It is called ‘all-purpose’ because it can be used in various baking applications, including bread, cakes, pastries, and more.
All-purpose wheat flour is a good source of carbohydrates, small amounts of protein, fiber, vitamins, and minerals. It is also gluten-rich, allowing it to rise and develop a structure in baking.
All-purpose wheat flour is widely used in baking and cooking and can replace other flours in most recipes. It is also a staple ingredient in many traditional dishes such as bread, pastries, and cakes.
All-purpose wheat flour is not gluten-free and unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet combined with vegetables, lean protein sources, and healthy fats.
All-purpose flour is not an excellent source of any particular vitamin.
However, it contains a good amount of Vitamin B1 (Thiamine) and some Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
Oat bran, a by-product of oat milling, is derived from the outer layer of the oat grain (Avena sativa).
It is a good source of dietary fibers, especially beta-glucan, vitamins, minerals, and antioxidant compounds that help to lower cholesterol, aid in digestion, and improve heart health.
Oat bran also contains a significant amount of minerals like iron, zinc, magnesium, and manganese, as well as B-vitamins like niacin, thiamin, and vitamins E and K.
It is often used as an ingredient in breakfast cereals, granolas, breads, and other baked goods, and also can be used as a thickener for soups, stews, and sauces.
Oat bran is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin E.
All-purpose flour vs Oat bran Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing all-purpose flour vs oat bran.
This comparison will start by comparing the caloric value of all-purpose flour and oat bran and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|All-purpose flour||Oat bran|
|Energy||364 kcal||246 kcal|
|Carbs||76.3 g||66.2 g|
|Sugar||0.27 g||1.45 g|
|Fiber||2.7 g||15.4 g|
|Protein||10.3 g||17.3 g|
|Fat||0.98 g||7.03 g|
|Saturated Fat||0.155 g||1.33 g|
All-purpose flour vs Oat bran Calories
Most calories in grains come from carbs.
Comparing oat bran vs all-purpose flour for weight loss, oat bran is slightly lower in calories, with 246 calories per 100 grams, compared to 364 calories per 100 grams of all-purpose flour.
However, both all-purpose flour and oat bran can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
All-purpose flour vs Oat bran Protein
Grains and most grain products, including all-purpose flour and oat bran, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Oat bran offers around 40% more protein than all-purpose flour.
Oat bran has 17.3 grams of protein per 100 grams, while all-purpose flour has 10.3 grams of protein per 100 grams.
All-purpose flour vs Oat bran Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in all-purpose flour and oat bran.
The total amount of carbohydrates is around 13% higher in all-purpose flour than in oat bran. It has 76.3 grams per 100 grams, compared to 66.2 grams in oat bran.
There’s less sugar in all-purpose flour than in oat bran, 80% precisely.
That said, 100 grams of all-purpose flour contains 0.3 grams of sugar, while the same amount of oat bran contains 1.5 grams.
Lastly, let’s take a look at the dietary fiber in all-purpose flour and oat bran.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 15.4 grams of fiber per 100 grams, oat bran is a better source of fiber than all-purpose flour which offers 2.7 grams per 100 gram portion.
All-purpose flour vs Oat bran Fats
Like most other grains, all-purpose flour and oat bran are low in fat.
Fats in all-purpose flour and oat bran are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in all-purpose flour and oat bran:
- All-purpose flour: 1 grams per 100 grams
- Oat bran: 7 per 100 grams
Speaking of saturated fats, all-purpose flour is 85% lower in saturated fats.
All-purpose flour and oat bran contain 0.2 grams and 1.3 grams of saturated fat per 100 grams, respectively.
All-purpose flour vs Oat bran Vitamins Content
This section will discuss the vitamin content of all-purpose flour and oat bran.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
All-purpose flour has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, oat bran has a higher amount of vitamin B3 (Niacin).
All-purpose flour and oat bran contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins all-purpose flour and oat bran contain side by side, so you can easily compare them.
|All-purpose flour||Oat bran|
|Vitamin B1 (Thiamine)||0.12 mg||1.17 mg|
|Vitamin B2 (Riboflavin)||0.04 mg||0.22 mg|
|Vitamin B3 (Niacin)||1.25 mg||0.934 mg|
|Vitamin B5 (Pantothenic acid)||0.438 mg||1.49 mg|
|Vitamin B6 (Pyroxidine)||0.044 mg||0.165 mg|
|Vitamin B9 (Folate)||26 µg||52 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.06 mg||1.01 mg|
|Vitamin K||0.3 µg||3.2 µg|
All-purpose flour vs Oat bran Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the all-purpose flour and oat bran comparison focuses on their mineral content.
All-purpose flour is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than oat bran.
All-purpose flour and oat bran contain the same amount of fluoride.
Check out the table below to learn how all-purpose flour and oat bran compare when it comes to mineral content.
|All-purpose flour||Oat bran|
|Calcium||15 mg||58 mg|
|Copper||0.144 mg||0.403 mg|
|Iron||1.17 mg||5.41 mg|
|Magnesium||22 mg||235 mg|
|Manganese||0.682 mg||5.63 mg|
|Phosphorus||108 mg||734 mg|
|Potassium||107 mg||566 mg|
|Selenium||33.9 µg||45.2 µg|
|Sodium||2 mg||4 mg|
|Zinc||0.7 mg||3.11 mg|
The Final Word
This article highlighted the similarities and differences between all-purpose flour and oat bran.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
- Sunflower Seeds vs Broad (Fava) Beans: Which Is Healthier?
- Sunflower Seeds vs White Beans: Difference & Similarities
- Sunflower Seeds vs Pinto Beans: How Are They Different?
- Sunflower Seeds vs Kidney Beans: What’s The Difference?
- Sunflower Seeds vs Chickpea Flour: Which Is Better?
- Sunflower Seeds vs Pink or Red Lentils: Which Is Better?