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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
2
:
6
Seed
Contains less Sodium -87.5%
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains less Sodium -87.5%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
5
:
5
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%
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%
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%

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.
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
Starch g g
Fructose g g
Sugar g g
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
Vitamin A 0IU 54IU Seed
Vitamin E mg 0.5mg Seed
Vitamin D 0IU IU Oat
Vitamin D 0µg µg Oat
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 mg Oat
Vitamin B6 0.119mg mg Oat
Folate 56µg 49µg Oat
Vitamin B12 0µg 0µg
Vitamin K µg µg
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
Cholesterol 0mg 0mg
Trans Fat g 0.14g Oat
Saturated Fat 1.217g 3.33g Oat
Monounsaturated Fat 2.178g 2.309g Seed
Polyunsaturated fat 2.535g 23.665g 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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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
33
Oat
35
Seed
Mineral Summary Score
112
Oat
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
101%
Oat
99%
Seed
Carbohydrates
66%
Oat
42%
Seed
Fats
32%
Oat
142%
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

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. 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.