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  6. Flax vs. Oatmeal

Flax vs. Oatmeal — In-Depth Nutrition Comparison

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Summary of differences between Flax and Oatmeal

  • The amount of Copper, Vitamin B1, Fiber, Magnesium, Manganese, Phosphorus, Selenium, Zinc, Potassium, and Calcium in Flax is higher than in Oatmeal.
  • Flax covers your daily need of Copper 128% more than Oatmeal.
  • Flax contains 16 times more Fiber than Oatmeal. While Flax contains 27.3g of Fiber, Oatmeal contains only 1.7g.

These are the specific foods used in this comparison Seeds, flaxseed and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Flax vs Oatmeal infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
Flax
9
:
1
Oatmeal
Oatmeal
Contains more Calcium +218.8%
Contains more Magnesium +1407.7%
Contains more Phosphorus +733.8%
Contains more Potassium +1232.8%
Contains less Sodium -38.8%
Contains more Zinc +600%
Contains more Copper +1748.5%
Contains more Manganese +344.8%
Contains more Selenium +408%
Equal in Iron - 5.96
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Calcium +218.8%
Contains more Magnesium +1407.7%
Contains more Phosphorus +733.8%
Contains more Potassium +1232.8%
Contains less Sodium -38.8%
Contains more Zinc +600%
Contains more Copper +1748.5%
Contains more Manganese +344.8%
Contains more Selenium +408%
Equal in Iron - 5.96

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
Flax
8
:
2
Oatmeal
Oatmeal
Contains more Vitamin E +342.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +532.3%
Contains more Vitamin B5 +210.7%
Contains more Vitamin B6 +63.1%
Contains more Folate +97.7%
Contains more Vitamin K +975%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +33.5%
Equal in Vitamin B3 - 3.025
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +342.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +532.3%
Contains more Vitamin B5 +210.7%
Contains more Vitamin B6 +63.1%
Contains more Folate +97.7%
Contains more Vitamin K +975%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +33.5%
Equal in Vitamin B3 - 3.025

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Oatmeal
Oatmeal
Contains more Protein +671.7%
Contains more Fats +3000%
Contains more Carbs +147.5%
Contains more Other +550.9%
Contains more Water +1107.3%
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +671.7%
Contains more Fats +3000%
Contains more Carbs +147.5%
Contains more Other +550.9%
Contains more Water +1107.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +1825.1%
Contains more Polyunsaturated fat +6644.1%
Contains less Saturated Fat -93.8%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +1825.1%
Contains more Polyunsaturated fat +6644.1%
Contains less Saturated Fat -93.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
Flax
2
:
2
Oatmeal
Oatmeal
Contains more Sucrose +296.6%
Contains more Glucose +∞%
Contains more Starch +∞%
Contains more Galactose +∞%
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Oatmeal
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more Sucrose +296.6%
Contains more Glucose +∞%
Contains more Starch +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Oatmeal
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax Oatmeal Opinion
Net carbs 1.58g 9.97g Oatmeal
Protein 18.29g 2.37g Flax
Fats 42.16g 1.36g Flax
Carbs 28.88g 11.67g Flax
Calories 534kcal 68kcal Flax
Starch 10.37g Oatmeal
Sugar 1.55g 0.46g Oatmeal
Fiber 27.3g 1.7g Flax
Calcium 255mg 80mg Flax
Iron 5.73mg 5.96mg Oatmeal
Magnesium 392mg 26mg Flax
Phosphorus 642mg 77mg Flax
Potassium 813mg 61mg Flax
Sodium 30mg 49mg Flax
Zinc 4.34mg 0.62mg Flax
Copper 1.22mg 0.066mg Flax
Manganese 2.482mg 0.558mg Flax
Selenium 25.4µg 5µg Flax
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.31mg 0.07mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.26mg Flax
Vitamin B2 0.161mg 0.215mg Oatmeal
Vitamin B3 3.08mg 3.025mg Flax
Vitamin B5 0.985mg 0.317mg Flax
Vitamin B6 0.473mg 0.29mg Flax
Folate 87µg 44µg Flax
Vitamin K 4.3µg 0.4µg Flax
Tryptophan 0.297mg 0.04mg Flax
Threonine 0.766mg 0.083mg Flax
Isoleucine 0.896mg 0.105mg Flax
Leucine 1.235mg 0.2mg Flax
Lysine 0.862mg 0.135mg Flax
Methionine 0.37mg 0.04mg Flax
Phenylalanine 0.957mg 0.13mg Flax
Valine 1.072mg 0.151mg Flax
Histidine 0.472mg 0.057mg Flax
Trans Fat 0.003g Flax
Saturated Fat 3.663g 0.226g Oatmeal
Monounsaturated Fat 7.527g 0.391g Flax
Polyunsaturated fat 28.73g 0.426g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
63%
Flax
27%
Oatmeal
Minerals Daily Need Coverage Score
191%
Flax
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.09g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 3.437g)
Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 79)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $3)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 19mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.