Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Oat vs Flax - In-Depth Nutrition Comparison

Compare

How are Oat and Flax different?

  • Oat is richer in Manganese, while Flax is 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.

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

Infographic

Oat vs Flax infographic
Copy 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
1
:
7
Flax
Contains less Sodium -93.3%
Contains more Iron +21.4%
Contains more Calcium +372.2%
Contains more Potassium +89.5%
Contains more Magnesium +121.5%
Contains more Copper +94.9%
Contains more Phosphorus +22.8%
Equal in Zinc - 4.34
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains less Sodium -93.3%
Contains more Iron +21.4%
Contains more Calcium +372.2%
Contains more Potassium +89.5%
Contains more Magnesium +121.5%
Contains more Copper +94.9%
Contains more Phosphorus +22.8%
Equal in Zinc - 4.34

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
1
:
8
Flax
Contains more Vitamin B5 +37%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +115.5%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B6 +297.5%
Contains more Folate +55.4%
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 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin B5 +37%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +115.5%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B6 +297.5%
Contains more Folate +55.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Oat
63
Flax
Mineral Summary Score
112
Oat
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 the food
Protein
101%
Oat
110%
Flax
Carbohydrates
66%
Oat
29%
Flax
Fats
32%
Oat
195%
Flax

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Flax
Lower in Sugars 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

Which food is preferable in case of diets?

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

People also compare

Comparison summary

Which food contains less Sugars?
Oat
Oat contains less Sugars (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
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Flax Opinion
Calories 389 534 Flax
Protein 16.89 18.29 Flax
Fats 6.9 42.16 Flax
Vitamin C 0 0.6 Flax
Carbs 66.27 28.88 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 5.73 Flax
Calcium 54 255 Flax
Potassium 429 813 Flax
Magnesium 177 392 Flax
Sugars 1.55 Oat
Fiber 10.6 27.3 Flax
Copper 0.626 1.22 Flax
Zinc 3.97 4.34 Flax
Starch
Phosphorus 523 642 Flax
Sodium 2 30 Oat
Vitamin A 0 0
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.763 1.644 Flax
Vitamin B2 0.139 0.161 Flax
Vitamin B3 0.961 3.08 Flax
Vitamin B5 1.349 0.985 Oat
Vitamin B6 0.119 0.473 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 56 87 Flax
Trans Fat
Saturated Fat 1.217 3.663 Oat
Monounsaturated Fat 2.178 7.527 Flax
Polyunsaturated fat 2.535 28.73 Flax
Tryptophan 0.234 0.297 Flax
Threonine 0.575 0.766 Flax
Isoleucine 0.694 0.896 Flax
Leucine 1.284 1.235 Oat
Lysine 0.701 0.862 Flax
Methionine 0.312 0.37 Flax
Phenylalanine 0.895 0.957 Flax
Valine 0.937 1.072 Flax
Histidine 0.405 0.472 Flax
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. 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.