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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.

Infographic

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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oatmeal Seed
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Oatmeal Seed Opinion
Calories 68kcal 486kcal Seed
Protein 2.37g 16.54g Seed
Fats 1.36g 30.74g Seed
Vitamin C 0mg 1.6mg Seed
Net carbs 9.97g 7.72g Oatmeal
Carbs 11.67g 42.12g Seed
Cholesterol 0mg 0mg
Vitamin D 0IU IU Oatmeal
Iron 5.96mg 7.72mg Seed
Calcium 80mg 631mg Seed
Potassium 61mg 407mg Seed
Magnesium 26mg 335mg Seed
Sugar 0.46g g Seed
Fiber 1.7g 34.4g Seed
Copper 0.066mg 0.924mg Seed
Zinc 0.62mg 4.58mg Seed
Starch 10.37g g Oatmeal
Phosphorus 77mg 860mg Seed
Sodium 49mg 16mg Seed
Vitamin A 433IU 54IU Oatmeal
Vitamin E 0.07mg 0.5mg Seed
Vitamin D 0µg µg Oatmeal
Vitamin B1 0.26mg 0.62mg Seed
Vitamin B2 0.215mg 0.17mg Oatmeal
Vitamin B3 3.025mg 8.83mg Seed
Vitamin B5 0.317mg mg Oatmeal
Vitamin B6 0.29mg mg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.4µg µg Oatmeal
Folate 44µg 49µg Seed
Trans Fat 0.003g 0.14g Oatmeal
Saturated Fat 0.226g 3.33g Oatmeal
Monounsaturated Fat 0.391g 2.309g Seed
Polyunsaturated fat 0.426g 23.665g Seed
Tryptophan 0.04mg 0.436mg Seed
Threonine 0.083mg 0.709mg Seed
Isoleucine 0.105mg 0.801mg Seed
Leucine 0.2mg 1.371mg Seed
Lysine 0.135mg 0.97mg Seed
Methionine 0.04mg 0.588mg Seed
Phenylalanine 0.13mg 1.016mg Seed
Valine 0.151mg 0.95mg Seed
Histidine 0.057mg 0.531mg Seed
Fructose 0g g Oatmeal

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
14%
Oatmeal
99%
Seed
Carbohydrates
12%
Oatmeal
42%
Seed
Fats
6%
Oatmeal
142%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 to 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.