Oats vs. Flax seeds — In-Depth Nutrition Comparison
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How are oats and flax seeds different?
- Oats are richer in manganese, while flax seeds are higher in vitamin B1, fiber, copper, magnesium, vitamin B6, calcium, phosphorus, vitamin B3, and iron.
- Oats cover your daily need for manganese, 106% more than flax seeds.
Oats and Seeds, flaxseed types were used in this article.
Infographic
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
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
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 2.535g | 28.73g | 175% |
| Manganese | 4.916mg | 2.482mg | 106% |
| Vitamin B1 | 0.763mg | 1.644mg | 73% |
| Fiber | 10.6g | 27.3g | 67% |
| Copper | 0.626mg | 1.22mg | 66% |
| Fats | 6.9g | 42.16g | 54% |
| Magnesium | 177mg | 392mg | 51% |
| Selenium | 25.4µg | 46% | |
| Vitamin B6 | 0.119mg | 0.473mg | 27% |
| Calcium | 54mg | 255mg | 20% |
| Phosphorus | 523mg | 642mg | 17% |
| Choline | 78.7mg | 14% | |
| Iron | 4.72mg | 5.73mg | 13% |
| Monounsaturated fat | 2.178g | 7.527g | 13% |
| Vitamin B3 | 0.961mg | 3.08mg | 13% |
| Carbs | 66.27g | 28.88g | 12% |
| Saturated fat | 1.217g | 3.663g | 11% |
| Potassium | 429mg | 813mg | 11% |
| Folate | 56µg | 87µg | 8% |
| Vitamin B5 | 1.349mg | 0.985mg | 7% |
| Calories | 389kcal | 534kcal | 7% |
| Vitamin K | 4.3µg | 4% | |
| Zinc | 3.97mg | 4.34mg | 3% |
| Protein | 16.89g | 18.29g | 3% |
| Vitamin B2 | 0.139mg | 0.161mg | 2% |
| Vitamin E | 0.31mg | 2% | |
| Sodium | 2mg | 30mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Net carbs | 55.67g | 1.58g | N/A |
| Sugar | 1.55g | N/A | |
| Tryptophan | 0.234mg | 0.297mg | 0% |
| Threonine | 0.575mg | 0.766mg | 0% |
| Isoleucine | 0.694mg | 0.896mg | 0% |
| Leucine | 1.284mg | 1.235mg | 0% |
| Lysine | 0.701mg | 0.862mg | 0% |
| Methionine | 0.312mg | 0.37mg | 0% |
| Phenylalanine | 0.895mg | 0.957mg | 0% |
| Valine | 0.937mg | 1.072mg | 0% |
| Histidine | 0.405mg | 0.472mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
62%
Minerals Daily Need Coverage Score
154%
191%
Comparison summary
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 2.446g)
Which food is lower in glycemic index?
Oats is lower in glycemic index (difference - 59)
Which food is cheaper?
Oats is cheaper (difference - $2.4)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)