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Oat vs. Seed — In-Depth Nutrition Comparison

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The main differences between Oat and Seed

  • Oat is richer in Manganese, and Vitamin B1, yet Seed is richer in Fiber, Calcium, Vitamin B3, Phosphorus, Magnesium, Iron, and Copper.
  • Daily need coverage for Manganese from Oat is 95% higher.
  • Oat contains less Saturated Fat.

Food types used in this article are Oats and Seeds, chia seeds, dried.

Infographic

Oat vs Seed 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.
Oat
Oat
3
:
7
Seed
Seed
Contains less Sodium -87.5%
Contains more Manganese +80.5%
Contains more Calcium +1068.5%
Contains more Iron +63.6%
Contains more Magnesium +89.3%
Contains more Phosphorus +64.4%
Contains more Zinc +15.4%
Contains more Copper +47.6%
Equal in Potassium - 407
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains less Sodium -87.5%
Contains more Manganese +80.5%
Contains more Calcium +1068.5%
Contains more Iron +63.6%
Contains more Magnesium +89.3%
Contains more Phosphorus +64.4%
Contains more Zinc +15.4%
Contains more Copper +47.6%
Equal in Potassium - 407

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.
Oat
Oat
5
:
5
Seed
Seed
Contains more Vitamin B1 +23.1%
Contains more Folate +14.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +22.3%
Contains more Vitamin B3 +818.8%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B1 +23.1%
Contains more Folate +14.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +22.3%
Contains more Vitamin B3 +818.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
3
:
2
Seed
Seed
Contains more Carbs +57.3%
Contains more Water +41.7%
Contains more Fats +345.5%
Contains more Other +179.1%
Equal in Protein - 16.54
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Carbs +57.3%
Contains more Water +41.7%
Contains more Fats +345.5%
Contains more Other +179.1%
Equal in Protein - 16.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
1
:
2
Seed
Seed
Contains less Saturated Fat -63.5%
Contains more Polyunsaturated fat +833.5%
Equal in Monounsaturated Fat - 2.309
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -63.5%
Contains more Polyunsaturated fat +833.5%
Equal in Monounsaturated Fat - 2.309

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Seed Opinion
Net carbs 55.67g 7.72g Oat
Protein 16.89g 16.54g Oat
Fats 6.9g 30.74g Seed
Carbs 66.27g 42.12g Oat
Calories 389kcal 486kcal Seed
Fiber 10.6g 34.4g Seed
Calcium 54mg 631mg Seed
Iron 4.72mg 7.72mg Seed
Magnesium 177mg 335mg Seed
Phosphorus 523mg 860mg Seed
Potassium 429mg 407mg Oat
Sodium 2mg 16mg Oat
Zinc 3.97mg 4.58mg Seed
Copper 0.626mg 0.924mg Seed
Manganese 4.916mg 2.723mg Oat
Selenium 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 0.5mg Seed
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.763mg 0.62mg Oat
Vitamin B2 0.139mg 0.17mg Seed
Vitamin B3 0.961mg 8.83mg Seed
Vitamin B5 1.349mg Oat
Vitamin B6 0.119mg Oat
Folate 56µg 49µg Oat
Tryptophan 0.234mg 0.436mg Seed
Threonine 0.575mg 0.709mg Seed
Isoleucine 0.694mg 0.801mg Seed
Leucine 1.284mg 1.371mg Seed
Lysine 0.701mg 0.97mg Seed
Methionine 0.312mg 0.588mg Seed
Phenylalanine 0.895mg 1.016mg Seed
Valine 0.937mg 0.95mg Seed
Histidine 0.405mg 0.531mg Seed
Trans Fat 0.14g Oat
Saturated Fat 1.217g 3.33g Oat
Monounsaturated Fat 2.178g 2.309g Seed
Polyunsaturated fat 2.535g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Oat
35%
Seed
Minerals Daily Need Coverage Score
154%
Oat
221%
Seed

Comparison summary

Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 44)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.6)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 2.113g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.