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Seed vs Oat - 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.
Seed Oat
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
Seed Oat
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
25
Seed
21
Oat
Mineral Summary Score
137
Seed
74
Oat

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
Seed
6
:
2
Oat
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%
Contains less Sodium -87.5%
Equal in Potassium - 429
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%
Contains less Sodium -87.5%
Equal in Potassium - 429

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
Seed
5
:
5
Oat
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%
Contains more Vitamin B1 +23.1%

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
99%
Seed
101%
Oat
Carbohydrates
42%
Seed
66%
Oat
Fats
142%
Seed
32%
Oat

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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 Seed Oat Opinion
Calories 486 389 Seed
Protein 16.54 16.89 Oat
Fats 30.74 6.9 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 66.27 Oat
Cholesterol 0 0
Vitamin D 0 Oat
Iron 7.72 4.72 Seed
Calcium 631 54 Seed
Potassium 407 429 Oat
Magnesium 335 177 Seed
Sugars
Fiber 34.4 10.6 Seed
Copper 0.924 0.626 Seed
Zinc 4.58 3.97 Seed
Starch
Phosphorus 860 523 Seed
Sodium 16 2 Oat
Vitamin A 54 0 Seed
Vitamin E 0.5 Seed
Vitamin D 0 Oat
Vitamin B1 0.62 0.763 Oat
Vitamin B2 0.17 0.139 Seed
Vitamin B3 8.83 0.961 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 3.33 1.217 Oat
Monounsaturated Fat 2.309 2.178 Seed
Polyunsaturated fat 23.665 2.535 Seed
Tryptophan 0.436 0.234 Seed
Threonine 0.709 0.575 Seed
Isoleucine 0.801 0.694 Seed
Leucine 1.371 1.284 Seed
Lysine 0.97 0.701 Seed
Methionine 0.588 0.312 Seed
Phenylalanine 1.016 0.895 Seed
Valine 0.95 0.937 Seed
Histidine 0.531 0.405 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.