Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Oatmeal vs Flax - In-Depth Nutrition Comparison

Compare

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.

Infographic

Oatmeal vs Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Flax
Contains more Calcium +218.8%
Contains more Magnesium +1407.7%
Contains more Phosphorus +733.8%
Contains more Potassium +1232.8%
Contains less Sodium -38.8%
Contains more Zinc +600%
Contains more Copper +1748.5%
Equal in Iron - 5.73
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains more Calcium +218.8%
Contains more Magnesium +1407.7%
Contains more Phosphorus +733.8%
Contains more Potassium +1232.8%
Contains less Sodium -38.8%
Contains more Zinc +600%
Contains more Copper +1748.5%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B2 +33.5%
Contains more Vitamin E +342.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +532.3%
Contains more Vitamin B5 +210.7%
Contains more Vitamin B6 +63.1%
Contains more Folate +97.7%
Contains more Vitamin K +975%
Equal in Vitamin B3 - 3.08
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +33.5%
Contains more Vitamin E +342.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +532.3%
Contains more Vitamin B5 +210.7%
Contains more Vitamin B6 +63.1%
Contains more Folate +97.7%
Contains more Vitamin K +975%
Equal in Vitamin B3 - 3.08

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 Flax
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Flax Opinion
Net carbs 9.97g 1.58g Oatmeal
Protein 2.37g 18.29g Flax
Fats 1.36g 42.16g Flax
Carbs 11.67g 28.88g Flax
Calories 68kcal 534kcal Flax
Starch 10.37g g Oatmeal
Fructose 0g 0g
Sugar 0.46g 1.55g Oatmeal
Fiber 1.7g 27.3g Flax
Calcium 80mg 255mg Flax
Iron 5.96mg 5.73mg Oatmeal
Magnesium 26mg 392mg Flax
Phosphorus 77mg 642mg Flax
Potassium 61mg 813mg Flax
Sodium 49mg 30mg Flax
Zinc 0.62mg 4.34mg Flax
Copper 0.066mg 1.22mg Flax
Vitamin A 433IU 0IU Oatmeal
Vitamin E 0.07mg 0.31mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.26mg 1.644mg Flax
Vitamin B2 0.215mg 0.161mg Oatmeal
Vitamin B3 3.025mg 3.08mg Flax
Vitamin B5 0.317mg 0.985mg Flax
Vitamin B6 0.29mg 0.473mg Flax
Folate 44µg 87µg Flax
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 4.3µg Flax
Tryptophan 0.04mg 0.297mg Flax
Threonine 0.083mg 0.766mg Flax
Isoleucine 0.105mg 0.896mg Flax
Leucine 0.2mg 1.235mg Flax
Lysine 0.135mg 0.862mg Flax
Methionine 0.04mg 0.37mg Flax
Phenylalanine 0.13mg 0.957mg Flax
Valine 0.151mg 1.072mg Flax
Histidine 0.057mg 0.472mg Flax
Cholesterol 0mg 0mg
Trans Fat 0.003g g Flax
Saturated Fat 0.226g 3.663g Oatmeal
Monounsaturated Fat 0.391g 7.527g Flax
Polyunsaturated fat 0.426g 28.73g Flax

Which food is preferable for your diet?

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

People also compare

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
63
Flax
Mineral Summary Score
44
Oatmeal
181
Flax

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
110%
Flax
Carbohydrates
12%
Oatmeal
29%
Flax
Fats
6%
Oatmeal
195%
Flax

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.09g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 3.437g)
Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 79)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $3)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 19mg)
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)

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. Flax - 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.