Oatmeal vs. Flax — In-Depth Nutrition Comparison
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Summary of differences between Oatmeal and Flax
- 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.
These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Seeds, flaxseed.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+218.8%
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Magnesium
+1407.7%
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Phosphorus
+733.8%
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Potassium
+1232.8%
Contains
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Sodium
-38.8%
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Zinc
+600%
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Copper
+1748.5%
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Manganese
+344.8%
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Selenium
+408%
Equal in Iron - 5.73
Contains
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Calcium
+218.8%
Contains
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Magnesium
+1407.7%
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Phosphorus
+733.8%
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Potassium
+1232.8%
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Sodium
-38.8%
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Zinc
+600%
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Copper
+1748.5%
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Manganese
+344.8%
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Selenium
+408%
Equal in Iron - 5.73
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.
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Contains
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Vitamin A
+∞%
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Vitamin B2
+33.5%
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Vitamin E
+342.9%
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Vitamin C
+∞%
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Vitamin B1
+532.3%
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Vitamin B5
+210.7%
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Vitamin B6
+63.1%
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Folate
+97.7%
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Vitamin K
+975%
Equal in Vitamin B3 - 3.08
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Vitamin A
+∞%
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Vitamin B2
+33.5%
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Vitamin E
+342.9%
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Vitamin C
+∞%
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Vitamin B1
+532.3%
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Vitamin B5
+210.7%
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Vitamin B6
+63.1%
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Folate
+97.7%
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Vitamin K
+975%
Equal in Vitamin B3 - 3.08
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+1107.3%
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Protein
+671.7%
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Fats
+3000%
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Carbs
+147.5%
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Other
+550.9%
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Water
+1107.3%
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Protein
+671.7%
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Fats
+3000%
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Carbs
+147.5%
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Other
+550.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-93.8%
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Monounsaturated Fat
+1825.1%
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Polyunsaturated fat
+6644.1%
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Saturated Fat
-93.8%
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Monounsaturated Fat
+1825.1%
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Polyunsaturated fat
+6644.1%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Galactose
+∞%
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Sucrose
+296.6%
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Glucose
+∞%
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Starch
+∞%
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Galactose
+∞%
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Sucrose
+296.6%
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Glucose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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Lower in Sugar |
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Lower in Saturated Fat |
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Lower in Glycemic Index |
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Lower in price |
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Lower in Sodium |
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Rich in minerals |
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Rich in vitamins |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 9.97g | 1.58g |
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Protein | 2.37g | 18.29g |
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Fats | 1.36g | 42.16g |
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Carbs | 11.67g | 28.88g |
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Calories | 68kcal | 534kcal |
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Starch | 10.37g |
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Sugar | 0.46g | 1.55g |
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Fiber | 1.7g | 27.3g |
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Calcium | 80mg | 255mg |
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Iron | 5.96mg | 5.73mg |
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Magnesium | 26mg | 392mg |
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Phosphorus | 77mg | 642mg |
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Potassium | 61mg | 813mg |
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Sodium | 49mg | 30mg |
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Zinc | 0.62mg | 4.34mg |
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Copper | 0.066mg | 1.22mg |
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Manganese | 0.558mg | 2.482mg |
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Selenium | 5µg | 25.4µg |
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Vitamin A | 433IU | 0IU |
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Vitamin A RAE | 130µg | 0µg |
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Vitamin E | 0.07mg | 0.31mg |
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Vitamin C | 0mg | 0.6mg |
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Vitamin B1 | 0.26mg | 1.644mg |
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Vitamin B2 | 0.215mg | 0.161mg |
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Vitamin B3 | 3.025mg | 3.08mg |
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Vitamin B5 | 0.317mg | 0.985mg |
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Vitamin B6 | 0.29mg | 0.473mg |
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Folate | 44µg | 87µg |
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Vitamin K | 0.4µg | 4.3µg |
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Tryptophan | 0.04mg | 0.297mg |
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Threonine | 0.083mg | 0.766mg |
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Isoleucine | 0.105mg | 0.896mg |
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Leucine | 0.2mg | 1.235mg |
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Lysine | 0.135mg | 0.862mg |
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Methionine | 0.04mg | 0.37mg |
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Phenylalanine | 0.13mg | 0.957mg |
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Valine | 0.151mg | 1.072mg |
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Histidine | 0.057mg | 0.472mg |
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Trans Fat | 0.003g |
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Saturated Fat | 0.226g | 3.663g |
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Monounsaturated Fat | 0.391g | 7.527g |
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Polyunsaturated fat | 0.426g | 28.73g |
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Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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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
27%

63%

Minerals Daily Need Coverage Score
45%

191%

Comparison summary
Which food is lower in Sugar?

Oatmeal is lower in Sugar (difference - 1.09g)
Which food is lower in Saturated Fat?

Oatmeal is lower in Saturated Fat (difference - 3.437g)
Which food is lower in glycemic index?

Oatmeal is lower in glycemic index (difference - 79)
Which food is cheaper?

Oatmeal is cheaper (difference - $3)
Which food contains less Sodium?

Flax contains less Sodium (difference - 19mg)
Which food is richer in minerals?

Flax is relatively richer in minerals
Which food is richer in vitamins?

Flax is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)