Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Groat vs. Flax seeds — In-Depth Nutrition Comparison

Compare

How are Groat and Flax seeds different?

  • Groat is richer in Vitamin B3, and Vitamin B2, while Flax seeds is higher in Vitamin B1, Fiber, Manganese, Iron, Phosphorus, Magnesium, Selenium, and Calcium.
  • Flax seeds covers your daily need of Vitamin B1 129% more than Groat.
  • Groat contains 3 times more Vitamin B2 than Flax seeds. Groat contains 0.425mg of Vitamin B2, while Flax seeds contains 0.161mg.

Buckwheat and Seeds, flaxseed types were used in this article.

Infographic

Groat vs Flax seeds 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.
Groat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +69.7%
Contains more CalciumCalcium +1316.7%
Contains more PotassiumPotassium +76.7%
Contains more IronIron +160.5%
Contains more CopperCopper +10.9%
Contains more ZincZinc +80.8%
Contains more PhosphorusPhosphorus +85%
Contains more ManganeseManganese +90.9%
Contains more SeleniumSelenium +206%

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.
Groat
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin B2Vitamin B2 +164%
Contains more Vitamin B3Vitamin B3 +127.9%
Contains more Vitamin B5Vitamin B5 +25.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1527.7%
Contains more Vitamin B6Vitamin B6 +125.2%
Contains more FolateFolate +190%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
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
Contains more CarbsCarbs +147.6%
Contains more WaterWater +40.1%
Contains more ProteinProtein +38%
Contains more FatsFats +1140%
Contains more OtherOther +76.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
1
26% 37% 37%
Saturated Fat: Sat. Fat 0.741 g
Monounsaturated Fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -79.8%
Contains more Mono. FatMonounsaturated Fat +623.8%
Contains more Poly. FatPolyunsaturated fat +2665.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Flax seeds Opinion
Calories 343kcal 534kcal Flax seeds
Protein 13.25g 18.29g Flax seeds
Fats 3.4g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 61.5g 1.58g Groat
Carbs 71.5g 28.88g Groat
Magnesium 231mg 392mg Flax seeds
Calcium 18mg 255mg Flax seeds
Potassium 460mg 813mg Flax seeds
Iron 2.2mg 5.73mg Flax seeds
Sugar 1.55g Groat
Fiber 10g 27.3g Flax seeds
Copper 1.1mg 1.22mg Flax seeds
Zinc 2.4mg 4.34mg Flax seeds
Phosphorus 347mg 642mg Flax seeds
Sodium 1mg 30mg Groat
Vitamin E 0.31mg Flax seeds
Manganese 1.3mg 2.482mg Flax seeds
Selenium 8.3µg 25.4µg Flax seeds
Vitamin B1 0.101mg 1.644mg Flax seeds
Vitamin B2 0.425mg 0.161mg Groat
Vitamin B3 7.02mg 3.08mg Groat
Vitamin B5 1.233mg 0.985mg Groat
Vitamin B6 0.21mg 0.473mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 30µg 87µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 0.741g 3.663g Groat
Monounsaturated Fat 1.04g 7.527g Flax seeds
Polyunsaturated fat 1.039g 28.73g Flax seeds
Tryptophan 0.192mg 0.297mg Flax seeds
Threonine 0.506mg 0.766mg Flax seeds
Isoleucine 0.498mg 0.896mg Flax seeds
Leucine 0.832mg 1.235mg Flax seeds
Lysine 0.672mg 0.862mg Flax seeds
Methionine 0.172mg 0.37mg Flax seeds
Phenylalanine 0.52mg 0.957mg Flax seeds
Valine 0.678mg 1.072mg Flax seeds
Histidine 0.309mg 0.472mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

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

People also compare

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
31%
Groat
62%
Flax seeds
Minerals Daily Need Coverage Score
109%
Groat
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 2.922g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 54)
Which food is cheaper?
Groat
Groat is cheaper (difference - $0.4)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.