foodstruct logo
Find food by nutritional value | Diet analysis

Flax vs Oat - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food contains less Sugars?
Oat
Oat contains less Sugars (difference - 1.55g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 2.446g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Flax
Flax is lower in glycemic index (difference - 8)
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)

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.
Flax Oat
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flax 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
44
Flax
21
Oat
Mineral Summary Score
125
Flax
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
Flax
7
:
1
Oat
Contains more Iron +21.4%
Contains more Calcium +372.2%
Contains more Potassium +89.5%
Contains more Magnesium +121.5%
Contains more Copper +94.9%
Contains more Phosphorus +22.8%
Contains less Sodium -93.3%
Equal in Zinc - 3.97
Contains more Iron +21.4%
Contains more Calcium +372.2%
Contains more Potassium +89.5%
Contains more Magnesium +121.5%
Contains more Copper +94.9%
Contains more Phosphorus +22.8%
Contains less Sodium -93.3%
Equal in Zinc - 3.97

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
Flax
7
:
1
Oat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +115.5%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B6 +297.5%
Contains more Vitamin B5 +37%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +115.5%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B6 +297.5%
Contains more Vitamin B5 +37%

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
110%
Flax
101%
Oat
Carbohydrates
29%
Flax
66%
Oat
Fats
195%
Flax
32%
Oat

People also compare

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 Flax Oat Opinion
Calories 534 389 Flax
Protein 18.29 16.89 Flax
Fats 42.16 6.9 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 66.27 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 4.72 Flax
Calcium 255 54 Flax
Potassium 813 429 Flax
Magnesium 392 177 Flax
Sugars 1.55 Flax
Fiber 27.3 10.6 Flax
Copper 1.22 0.626 Flax
Zinc 4.34 3.97 Flax
Starch
Phosphorus 642 523 Flax
Sodium 30 2 Oat
Vitamin A 0 0
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.763 Flax
Vitamin B2 0.161 0.139 Flax
Vitamin B3 3.08 0.961 Flax
Vitamin B5 0.985 1.349 Oat
Vitamin B6 0.473 0.119 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.663 1.217 Oat
Monounsaturated Fat 7.527 2.178 Flax
Polyunsaturated fat 28.73 2.535 Flax
Tryptophan 0.297 0.234 Flax
Threonine 0.766 0.575 Flax
Isoleucine 0.896 0.694 Flax
Leucine 1.235 1.284 Oat
Lysine 0.862 0.701 Flax
Methionine 0.37 0.312 Flax
Phenylalanine 0.957 0.895 Flax
Valine 1.072 0.937 Flax
Histidine 0.472 0.405 Flax
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.