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Oat vs. Flax — In-Depth Nutrition Comparison

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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
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
2
:
8
Flax
Contains less Sodium -93.3%
Contains more Manganese +98.1%
Contains more Calcium +372.2%
Contains more Iron +21.4%
Contains more Magnesium +121.5%
Contains more Phosphorus +22.8%
Contains more Potassium +89.5%
Contains more Copper +94.9%
Equal in Zinc - 4.34
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains less Sodium -93.3%
Contains more Manganese +98.1%
Contains more Calcium +372.2%
Contains more Iron +21.4%
Contains more Magnesium +121.5%
Contains more Phosphorus +22.8%
Contains more Potassium +89.5%
Contains more Copper +94.9%
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" charts 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 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 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
2
:
3
Flax
Contains more Carbs +129.5%
Contains more Water +18.1%
Contains more Fats +511%
Contains more Other +115.7%
Equal in Protein - 18.29
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 Carbs +129.5%
Contains more Water +18.1%
Contains more Fats +511%
Contains more Other +115.7%
Equal in Protein - 18.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
1
:
2
Flax
Contains less Saturated Fat -66.8%
Contains more Monounsaturated Fat +245.6%
Contains more Polyunsaturated fat +1033.3%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -66.8%
Contains more Monounsaturated Fat +245.6%
Contains more Polyunsaturated 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
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 Opinion
Net carbs 55.67g 1.58g Oat
Protein 16.89g 18.29g Flax
Fats 6.9g 42.16g Flax
Carbs 66.27g 28.88g Oat
Calories 389kcal 534kcal Flax
Sugar 1.55g Oat
Fiber 10.6g 27.3g Flax
Calcium 54mg 255mg Flax
Iron 4.72mg 5.73mg Flax
Magnesium 177mg 392mg Flax
Phosphorus 523mg 642mg Flax
Potassium 429mg 813mg Flax
Sodium 2mg 30mg Oat
Zinc 3.97mg 4.34mg Flax
Copper 0.626mg 1.22mg Flax
Manganese 4.916mg 2.482mg Oat
Selenium 25.4µg Flax
Vitamin E 0.31mg Flax
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.763mg 1.644mg Flax
Vitamin B2 0.139mg 0.161mg Flax
Vitamin B3 0.961mg 3.08mg Flax
Vitamin B5 1.349mg 0.985mg Oat
Vitamin B6 0.119mg 0.473mg Flax
Folate 56µg 87µg Flax
Vitamin K 4.3µg Flax
Tryptophan 0.234mg 0.297mg Flax
Threonine 0.575mg 0.766mg Flax
Isoleucine 0.694mg 0.896mg Flax
Leucine 1.284mg 1.235mg Oat
Lysine 0.701mg 0.862mg Flax
Methionine 0.312mg 0.37mg Flax
Phenylalanine 0.895mg 0.957mg Flax
Valine 0.937mg 1.072mg Flax
Histidine 0.405mg 0.472mg Flax
Saturated Fat 1.217g 3.663g Oat
Monounsaturated Fat 2.178g 7.527g Flax
Polyunsaturated fat 2.535g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Flax
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
63%
Flax
Minerals Daily Need Coverage Score
154%
Oat
191%
Flax

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
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)

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 - 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.