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Oatmeal vs Seed - In-Depth Nutrition Comparison

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How are Oatmeal and Seed different?

  • Seed has more Fiber, Phosphorus, Copper, Manganese, Selenium, Magnesium, Calcium, Vitamin B3, Zinc and Vitamin B1 than Oatmeal.
  • Daily need coverage for Fiber from Seed is 131% higher.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Seeds, chia seeds, dried are the varieties used in this article.

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Oatmeal vs Seed infographic
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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
:
8
Seed
Contains more Iron +29.5%
Contains more Calcium +688.8%
Contains more Potassium +567.2%
Contains more Magnesium +1188.5%
Contains more Copper +1300%
Contains more Zinc +638.7%
Contains more Phosphorus +1016.9%
Contains less Sodium -67.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains more Iron +29.5%
Contains more Calcium +688.8%
Contains more Potassium +567.2%
Contains more Magnesium +1188.5%
Contains more Copper +1300%
Contains more Zinc +638.7%
Contains more Phosphorus +1016.9%
Contains less Sodium -67.3%

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
:
5
Seed
Contains more Vitamin A +701.9%
Contains more Vitamin B2 +26.5%
Contains more Vitamin C +∞%
Contains more Vitamin E +614.3%
Contains more Vitamin B1 +138.5%
Contains more Vitamin B3 +191.9%
Contains more Folate +11.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Contains more Vitamin A +701.9%
Contains more Vitamin B2 +26.5%
Contains more Vitamin C +∞%
Contains more Vitamin E +614.3%
Contains more Vitamin B1 +138.5%
Contains more Vitamin B3 +191.9%
Contains more Folate +11.4%

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
27
Oatmeal
35
Seed
Mineral Summary Score
44
Oatmeal
195
Seed

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
14%
Oatmeal
99%
Seed
Carbohydrates
12%
Oatmeal
42%
Seed
Fats
6%
Oatmeal
142%
Seed

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 0.46g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 3.104g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Oatmeal Seed Opinion
Calories 68 486 Seed
Protein 2.37 16.54 Seed
Fats 1.36 30.74 Seed
Vitamin C 0 1.6 Seed
Carbs 11.67 42.12 Seed
Cholesterol 0 0
Vitamin D 0 Oatmeal
Iron 5.96 7.72 Seed
Calcium 80 631 Seed
Potassium 61 407 Seed
Magnesium 26 335 Seed
Sugars 0.46 Seed
Fiber 1.7 34.4 Seed
Copper 0.066 0.924 Seed
Zinc 0.62 4.58 Seed
Starch 10.37 Oatmeal
Phosphorus 77 860 Seed
Sodium 49 16 Seed
Vitamin A 433 54 Oatmeal
Vitamin E 0.07 0.5 Seed
Vitamin D 0 Oatmeal
Vitamin B1 0.26 0.62 Seed
Vitamin B2 0.215 0.17 Oatmeal
Vitamin B3 3.025 8.83 Seed
Vitamin B5 0.317 Oatmeal
Vitamin B6 0.29 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 Oatmeal
Folate 44 49 Seed
Trans Fat 0.003 0.14 Oatmeal
Saturated Fat 0.226 3.33 Oatmeal
Monounsaturated Fat 0.391 2.309 Seed
Polyunsaturated fat 0.426 23.665 Seed
Tryptophan 0.04 0.436 Seed
Threonine 0.083 0.709 Seed
Isoleucine 0.105 0.801 Seed
Leucine 0.2 1.371 Seed
Lysine 0.135 0.97 Seed
Methionine 0.04 0.588 Seed
Phenylalanine 0.13 1.016 Seed
Valine 0.151 0.95 Seed
Histidine 0.057 0.531 Seed
Fructose 0 Oatmeal

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.