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Seed vs Oatmeal - In-Depth Nutrition Comparison

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How are Seed and Oatmeal different?

  • Seed has more Fiber, Phosphorus, Copper, Manganese, Selenium, Magnesium, Calcium, Vitamin B3, Zinc, and Vitamin B1 than Oatmeal.
  • Daily need coverage for Fiber from Seed is 131% higher.
  • Seed contains 14 times more Copper than Oatmeal. While Seed contains 0.924mg of Copper, Oatmeal contains only 0.066mg.

Seeds, chia seeds, dried and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.

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Seed vs Oatmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
8
:
Contains more Iron +29.5%
Contains more Calcium +688.8%
Contains more Potassium +567.2%
Contains more Magnesium +1188.5%
Contains more Copper +1300%
Contains more Zinc +638.7%
Contains more Phosphorus +1016.9%
Contains less Sodium -67.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains more Iron +29.5%
Contains more Calcium +688.8%
Contains more Potassium +567.2%
Contains more Magnesium +1188.5%
Contains more Copper +1300%
Contains more Zinc +638.7%
Contains more Phosphorus +1016.9%
Contains less Sodium -67.3%

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
Seed
5
:
Contains more Vitamin C +∞%
Contains more Vitamin E +614.3%
Contains more Vitamin B1 +138.5%
Contains more Vitamin B3 +191.9%
Contains more Folate +11.4%
Contains more Vitamin A +701.9%
Contains more Vitamin B2 +26.5%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Contains more Vitamin C +∞%
Contains more Vitamin E +614.3%
Contains more Vitamin B1 +138.5%
Contains more Vitamin B3 +191.9%
Contains more Folate +11.4%
Contains more Vitamin A +701.9%
Contains more Vitamin B2 +26.5%

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
35
Seed
27
Oatmeal
Mineral Summary Score
195
Seed
44
Oatmeal

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
99%
Seed
14%
Oatmeal
Carbohydrates
42%
Seed
12%
Oatmeal
Fats
142%
Seed
6%
Oatmeal

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.
Seed Oatmeal
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Oatmeal
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 Sugar?
Seed
Seed is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 3.104g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 Seed Oatmeal Opinion
Calories 486 68 Seed
Protein 16.54 2.37 Seed
Fats 30.74 1.36 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 11.67 Seed
Cholesterol 0 0
Vitamin D 0 Oatmeal
Iron 7.72 5.96 Seed
Calcium 631 80 Seed
Potassium 407 61 Seed
Magnesium 335 26 Seed
Sugar 0.46 Seed
Fiber 34.4 1.7 Seed
Copper 0.924 0.066 Seed
Zinc 4.58 0.62 Seed
Starch 10.37 Oatmeal
Phosphorus 860 77 Seed
Sodium 16 49 Seed
Vitamin A 54 433 Oatmeal
Vitamin E 0.5 0.07 Seed
Vitamin D 0 Oatmeal
Vitamin B1 0.62 0.26 Seed
Vitamin B2 0.17 0.215 Oatmeal
Vitamin B3 8.83 3.025 Seed
Vitamin B5 0.317 Oatmeal
Vitamin B6 0.29 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 Oatmeal
Folate 49 44 Seed
Trans Fat 0.14 0.003 Oatmeal
Saturated Fat 3.33 0.226 Oatmeal
Monounsaturated Fat 2.309 0.391 Seed
Polyunsaturated fat 23.665 0.426 Seed
Tryptophan 0.436 0.04 Seed
Threonine 0.709 0.083 Seed
Isoleucine 0.801 0.105 Seed
Leucine 1.371 0.2 Seed
Lysine 0.97 0.135 Seed
Methionine 0.588 0.04 Seed
Phenylalanine 1.016 0.13 Seed
Valine 0.95 0.151 Seed
Histidine 0.531 0.057 Seed
Fructose 0 Oatmeal

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.