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Oat vs Seed - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 25)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.6)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 2.113g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Seed
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat Seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Oat
25
Seed
Mineral Summary Score
74
Oat
137
Seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
2
:
6
Seed
Contains less Sodium -87.5%
Contains more Iron +63.6%
Contains more Calcium +1068.5%
Contains more Magnesium +89.3%
Contains more Copper +47.6%
Contains more Zinc +15.4%
Contains more Phosphorus +64.4%
Equal in Potassium - 407
Contains less Sodium -87.5%
Contains more Iron +63.6%
Contains more Calcium +1068.5%
Contains more Magnesium +89.3%
Contains more Copper +47.6%
Contains more Zinc +15.4%
Contains more Phosphorus +64.4%
Equal in Potassium - 407

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
5
:
5
Seed
Contains more Vitamin B1 +23.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.3%
Contains more Vitamin B3 +818.8%
Contains more Vitamin B1 +23.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.3%
Contains more Vitamin B3 +818.8%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
101%
Oat
99%
Seed
Carbohydrates
66%
Oat
42%
Seed
Fats
32%
Oat
142%
Seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Seed Opinion
Calories 389 486 Seed
Protein 16.89 16.54 Oat
Fats 6.9 30.74 Seed
Vitamin C 0 1.6 Seed
Carbs 66.27 42.12 Oat
Cholesterol 0 0
Vitamin D 0 Oat
Iron 4.72 7.72 Seed
Calcium 54 631 Seed
Potassium 429 407 Oat
Magnesium 177 335 Seed
Sugars
Fiber 10.6 34.4 Seed
Copper 0.626 0.924 Seed
Zinc 3.97 4.58 Seed
Starch
Phosphorus 523 860 Seed
Sodium 2 16 Oat
Vitamin A 0 54 Seed
Vitamin E 0.5 Seed
Vitamin D 0 Oat
Vitamin B1 0.763 0.62 Oat
Vitamin B2 0.139 0.17 Seed
Vitamin B3 0.961 8.83 Seed
Vitamin B5 1.349 Oat
Vitamin B6 0.119 Oat
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 Oat
Trans Fat 0.14 Oat
Saturated Fat 1.217 3.33 Oat
Monounsaturated Fat 2.178 2.309 Seed
Polyunsaturated fat 2.535 23.665 Seed
Tryptophan 0.234 0.436 Seed
Threonine 0.575 0.709 Seed
Isoleucine 0.694 0.801 Seed
Leucine 1.284 1.371 Seed
Lysine 0.701 0.97 Seed
Methionine 0.312 0.588 Seed
Phenylalanine 0.895 1.016 Seed
Valine 0.937 0.95 Seed
Histidine 0.405 0.531 Seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.