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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.

Infographic

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 Calcium +688.8%
Contains more Iron +29.5%
Contains more Magnesium +1188.5%
Contains more Phosphorus +1016.9%
Contains more Potassium +567.2%
Contains less Sodium -67.3%
Contains more Zinc +638.7%
Contains more Copper +1300%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Calcium +688.8%
Contains more Iron +29.5%
Contains more Magnesium +1188.5%
Contains more Phosphorus +1016.9%
Contains more Potassium +567.2%
Contains less Sodium -67.3%
Contains more Zinc +638.7%
Contains more Copper +1300%

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 E +614.3%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 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 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +614.3%
Contains more Vitamin C +∞%
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%

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

All nutrients comparison - raw data values

Nutrient Seed Oatmeal Opinion
Net carbs 7.72g 9.97g Oatmeal
Protein 16.54g 2.37g Seed
Fats 30.74g 1.36g Seed
Carbs 42.12g 11.67g Seed
Calories 486kcal 68kcal Seed
Starch g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar g 0.46g Seed
Fiber 34.4g 1.7g Seed
Calcium 631mg 80mg Seed
Iron 7.72mg 5.96mg Seed
Magnesium 335mg 26mg Seed
Phosphorus 860mg 77mg Seed
Potassium 407mg 61mg Seed
Sodium 16mg 49mg Seed
Zinc 4.58mg 0.62mg Seed
Copper 0.924mg 0.066mg Seed
Vitamin A 54IU 433IU Oatmeal
Vitamin E 0.5mg 0.07mg Seed
Vitamin D IU 0IU Oatmeal
Vitamin D µg 0µg Oatmeal
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.26mg Seed
Vitamin B2 0.17mg 0.215mg Oatmeal
Vitamin B3 8.83mg 3.025mg Seed
Vitamin B5 mg 0.317mg Oatmeal
Vitamin B6 mg 0.29mg Oatmeal
Folate 49µg 44µg Seed
Vitamin B12 0µg 0µg
Vitamin K µg 0.4µg Oatmeal
Tryptophan 0.436mg 0.04mg Seed
Threonine 0.709mg 0.083mg Seed
Isoleucine 0.801mg 0.105mg Seed
Leucine 1.371mg 0.2mg Seed
Lysine 0.97mg 0.135mg Seed
Methionine 0.588mg 0.04mg Seed
Phenylalanine 1.016mg 0.13mg Seed
Valine 0.95mg 0.151mg Seed
Histidine 0.531mg 0.057mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g 0.003g Oatmeal
Saturated Fat 3.33g 0.226g Oatmeal
Monounsaturated Fat 2.309g 0.391g Seed
Polyunsaturated fat 23.665g 0.426g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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.

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.