Compare nutritional values, benefits and context to choose the best option for your goal.
Use the tables to compare real options for your goal — values are per 100 g unless stated otherwise on the label.
Food
Food
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Total foods
2
items analyzed
Best choice
Micellar casein powder
Average protein
49,5 g
per 100g
Average carbs
36,1 g
per 100g
Average fat
4,5 g
per 100g
Bottom line: Micellar casein powder clearly outperforms instant oat flour in protein content and low-carb benefits, making it ideal for muscle maintenance and ketogenic diets. For everyday snacks or baking, oat flour offers more carbs and fiber, but less protein.
Bottom line: Micellar casein powder clearly outperforms instant oat flour in Protein content and low-carb benefits, making it ideal for muscle maintenance and ketogenic diets. For everyday snacks or baking, oat flour offers more Carbs and Fiber, but less Protein.
If your goal is to maximize Protein intake, especially for muscle growth or maintenance, Micellar casein powder is the clear winner. Its minimal Carbs and high nutrient density make it perfect for keto or low-carb diets. Conversely, pick instant oat flour when you need Fiber, energy Carbs, or a baking ingredient for more balanced nutrition and carbohydrate support.
Don’t bother with oat flour if your primary focus is lean Protein or low carbohydrate intake. Conversely, casein isn’t ideal if you need quick energy, Carbs for workouts, or a gluten-free baking substitute without added Protein powder.
Choose Micellar casein powder if building muscle, reducing Carbs, or supporting a high-Protein, low-Fat diet. Opt for instant oat flour if you need Fiber, Carbs, and versatility in baking or cooking. Your choice hinges on your specific dietary or practical needs, but for pure macro efficiency, casein takes the lead.
Food
Food
🔥 Calories: Calories show energy per 100 g and help you compare portion impact across foods. Use them with protein and carbs to see whether an option fits maintenance, deficit, or surplus goals. A low score does not mean a food is ‘bad’ — it reflects nutrient density for general health, not your specific plan.
💪 Protein: Protein per 100 g shows how concentrated a food is as a protein source. Higher values support muscle recovery, satiety, and meal balance when that is your priority. Compare foods on this page rather than judging a single macro in isolation.
🌾 Carbs: Carbs matter most in context: training days, ketogenic diets, and endurance goals change what ‘good’ looks like. Powders such as maltodextrin score lower on our general-health scale because they are energy-dense with little protein, fiber, or micronutrients — not because they are never useful.
🥑 Fat: Fat carries more than twice the calories per gram than protein or carbs, so small portion changes matter. Moderate fat levels can support hormones and absorption of fat-soluble vitamins. Use this column with calories when balancing satiety and energy density.
The data shown is filtered to match this page’s topic.
The NutriDecide score (1–10) ranks foods on this page by protein, nutrient density, fiber, and a general-health lens — not by taste or whether they fit a specific diet. Low scores (e.g. maltodextrin) usually mean fewer nutrients per calorie; high scores (e.g. soy protein isolate) mean stronger protein and micronutrient density. It is a comparison tool: a low score does not forbid a food when it matches your goal.
| Food | Calories | Protein | Carbs | Fat | Fiber | Score |
|---|---|---|---|---|---|---|
Instant oat flour | 389,0 | 16,9 | 66,3 | 6,9 | 10,6 | 4/10 |
Micellar casein powder | 360,0 | 82,0 | 6,0 | 2,0 | 0,0 | 10/10 |
Food
Food
Protein
High
Carbs
High
Fat
Moderate
Calories
High
Summary
Decide better
For the goal of food comparison, Micellar casein powder has the edge across the main nutrients.
Micellar casein powder tends to be the choice best aligned with this page's data.
Choose oat flour for fiber and baking versatility; casein for high-protein, low-carb needs.
On this page, unless otherwise noted, main macros are per 100 g.
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