Nutrient Loss Table


Whole Groats to Flaked Oats

As you can see, there is a significant difference in nutrients and vitamins when comparing whole oat grains to dry flaked cereal oats. Whole Groats are the oat grain with the husks removed with the whole grain unopened.  Flaked cereal oats have been processed, flaked (rolled), and dried.

(Compiled from the United States Department of Agriculture web site. )

Per 100 grams Whole Oat Grain Dry Flaked Cereal Oats Gain/Loss
 
Proximates      
Energy kcal 389 384 -1.29%
Energy kj 1628 1607 -1.29%
Protein 16.89 16 -5.27%
Total Lipid (fat) 6.9 6.3 -8.7%
Carbohydrate 66.27 67 1.10%
Fiber 10.6 9.8 -7.55%
Cholesterol 0 0  
       
Minerals      
Calcium 54 52 -3.70%
Iron 4.72 4.2 -11.02%
Magnesium 177 148 -16.38%
Phosphorous 523 474 -9.37%
Potassium 429 350 -18.41%
Sodium 2 4 100.00%
Zinc 3.97 3.07 -22.67%
Copper 0.626 0.343 -45.21%
Manganese 4.916 3.63 -26.16%
       
Vitamins      
B-6 0.12 0.12 0.00%
Thaimin 0.763 0.73 -4.33%
Riboflavin 0.14 0.14 0.00%
Niacin 0.961 0.78 -18.83%
Pantothenic Acid 1.349 1.245 -7.71%
Folate mcg 56 32 -42.86%
       
Fatty Acids      
Saturated 1.217 1.1 -9.61%
Monosaturated 2.178 1.98 -9.09%
Poly unsaturated 2.534 2.3 -9.23%
       
Amino Acids      
Cystine 0.408 0.386 -5.39%
Phenylalanine 0.895 0.847 -5.36%
Tyrosine 0.573 0.543 -5.24%
Valine 0.937 0.888 -5.23%
Arginine 1.192 1.129 -5.29%
Histidine 0.405 0.383 -5.43%
Alanine 0.881 0.835 -5.22%
Aspartic Acid 1.448 1.371 -5.32%
Glutamic Acid 3.712 3.517 -5.25%
Glycine 0.841 0.797 -5.23%
Proline 0.934 0.885 -5.25%
Serine 0.75 0.711 -5.20%
       
Source: United States  Department of Agriculture. 
The chart under the porridge page compares Quick Dry Oats.
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