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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.

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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
Oat
2
:
6
Seed
Contains less Sodium -87.5%
Contains more Iron +63.6%
Contains more Calcium +1068.5%
Contains more Magnesium +89.3%
Contains more Copper +47.6%
Contains more Zinc +15.4%
Contains more Phosphorus +64.4%
Equal in Potassium - 407
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains less Sodium -87.5%
Contains more Iron +63.6%
Contains more Calcium +1068.5%
Contains more Magnesium +89.3%
Contains more Copper +47.6%
Contains more Zinc +15.4%
Contains more Phosphorus +64.4%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.3%
Contains more Vitamin B3 +818.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
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 B1 +23.1%
Contains more Folate +14.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.3%
Contains more Vitamin B3 +818.8%

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 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 Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Oat Seed Opinion
Calories 389 486 Seed
Protein 16.89 16.54 Oat
Fats 6.9 30.74 Seed
Vitamin C 0 1.6 Seed
Carbs 66.27 42.12 Oat
Cholesterol 0 0
Vitamin D 0 Oat
Iron 4.72 7.72 Seed
Calcium 54 631 Seed
Potassium 429 407 Oat
Magnesium 177 335 Seed
Sugar
Fiber 10.6 34.4 Seed
Copper 0.626 0.924 Seed
Zinc 3.97 4.58 Seed
Starch
Phosphorus 523 860 Seed
Sodium 2 16 Oat
Vitamin A 0 54 Seed
Vitamin E 0.5 Seed
Vitamin D 0 Oat
Vitamin B1 0.763 0.62 Oat
Vitamin B2 0.139 0.17 Seed
Vitamin B3 0.961 8.83 Seed
Vitamin B5 1.349 Oat
Vitamin B6 0.119 Oat
Vitamin B12 0 0
Vitamin K
Folate 56 49 Oat
Trans Fat 0.14 Oat
Saturated Fat 1.217 3.33 Oat
Monounsaturated Fat 2.178 2.309 Seed
Polyunsaturated fat 2.535 23.665 Seed
Tryptophan 0.234 0.436 Seed
Threonine 0.575 0.709 Seed
Isoleucine 0.694 0.801 Seed
Leucine 1.284 1.371 Seed
Lysine 0.701 0.97 Seed
Methionine 0.312 0.588 Seed
Phenylalanine 0.895 1.016 Seed
Valine 0.937 0.95 Seed
Histidine 0.405 0.531 Seed
Fructose

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.