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  6. Oat vs. Flax seeds

Oat vs. Flax seeds — In-Depth Nutrition Comparison

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How are Oat and Flax seeds different?

  • Oat is richer in Manganese, while Flax seeds are higher in Vitamin B1, Fiber, Copper, Magnesium, Vitamin B6, Calcium, Phosphorus, Vitamin B3, and Iron.
  • Oat covers your daily need of Manganese 106% more than Flax seeds.

Oats and Seeds, flaxseed types were used in this article.

Infographic

Oat vs Flax seeds 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +98.1%
Contains more MagnesiumMagnesium +121.5%
Contains more CalciumCalcium +372.2%
Contains more PotassiumPotassium +89.5%
Contains more IronIron +21.4%
Contains more CopperCopper +94.9%
Contains more PhosphorusPhosphorus +22.8%
~equal in Zinc ~4.34mg

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
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin B5Vitamin B5 +37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +115.5%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more Vitamin B3Vitamin B3 +220.5%
Contains more Vitamin B6Vitamin B6 +297.5%
Contains more FolateFolate +55.4%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
2
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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +129.5%
Contains more WaterWater +18.1%
Contains more FatsFats +511%
Contains more OtherOther +115.7%
~equal in Protein ~18.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
1
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -66.8%
Contains more Mono. FatMonounsaturated Fat +245.6%
Contains more Poly. FatPolyunsaturated fat +1033.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Flax seeds Opinion
Calories 389kcal 534kcal Flax seeds
Protein 16.89g 18.29g Flax seeds
Fats 6.9g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 55.67g 1.58g Oat
Carbs 66.27g 28.88g Oat
Magnesium 177mg 392mg Flax seeds
Calcium 54mg 255mg Flax seeds
Potassium 429mg 813mg Flax seeds
Iron 4.72mg 5.73mg Flax seeds
Sugar 1.55g Oat
Fiber 10.6g 27.3g Flax seeds
Copper 0.626mg 1.22mg Flax seeds
Zinc 3.97mg 4.34mg Flax seeds
Phosphorus 523mg 642mg Flax seeds
Sodium 2mg 30mg Oat
Vitamin E 0.31mg Flax seeds
Manganese 4.916mg 2.482mg Oat
Selenium 25.4µg Flax seeds
Vitamin B1 0.763mg 1.644mg Flax seeds
Vitamin B2 0.139mg 0.161mg Flax seeds
Vitamin B3 0.961mg 3.08mg Flax seeds
Vitamin B5 1.349mg 0.985mg Oat
Vitamin B6 0.119mg 0.473mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 56µg 87µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 1.217g 3.663g Oat
Monounsaturated Fat 2.178g 7.527g Flax seeds
Polyunsaturated fat 2.535g 28.73g Flax seeds
Tryptophan 0.234mg 0.297mg Flax seeds
Threonine 0.575mg 0.766mg Flax seeds
Isoleucine 0.694mg 0.896mg Flax seeds
Leucine 1.284mg 1.235mg Oat
Lysine 0.701mg 0.862mg Flax seeds
Methionine 0.312mg 0.37mg Flax seeds
Phenylalanine 0.895mg 0.957mg Flax seeds
Valine 0.937mg 1.072mg Flax seeds
Histidine 0.405mg 0.472mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Oat
62%
Flax seeds
Minerals Daily Need Coverage Score
154%
Oat
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 2.446g)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 59)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.4)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - 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.