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Seed vs Oat - In-Depth Nutrition Comparison

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The main differences between Seed and Oat

  • Seed is richer in Fiber, Calcium, Vitamin B3, Phosphorus, Magnesium, Iron, and Copper, yet Oat is richer in Manganese, and Vitamin B1.
  • Daily need coverage for Manganese from Oat is 95% higher.
  • Seed contains 12 times more Calcium than Oat. Seed contains 631mg of Calcium, while Oat contains 54mg.
  • Oat contains less Saturated Fat.

Food types used in this article are Seeds, chia seeds, dried and Oats.

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Seed vs Oat 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
6
:
2
Oat
Contains more Iron +63.6%
Contains more Calcium +1068.5%
Contains more Magnesium +89.3%
Contains more Copper +47.6%
Contains more Zinc +15.4%
Contains more Phosphorus +64.4%
Contains less Sodium -87.5%
Equal in Potassium - 429
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Iron +63.6%
Contains more Calcium +1068.5%
Contains more Magnesium +89.3%
Contains more Copper +47.6%
Contains more Zinc +15.4%
Contains more Phosphorus +64.4%
Contains less Sodium -87.5%
Equal in Potassium - 429

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
:
5
Oat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.3%
Contains more Vitamin B3 +818.8%
Contains more Vitamin B1 +23.1%
Contains more Folate +14.3%
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% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.3%
Contains more Vitamin B3 +818.8%
Contains more Vitamin B1 +23.1%
Contains more Folate +14.3%

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
33
Oat
Mineral Summary Score
195
Seed
112
Oat

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
101%
Oat
Carbohydrates
42%
Seed
66%
Oat
Fats
142%
Seed
32%
Oat

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 Oat
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Oat
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 glycemic index?
Seed
Seed is lower in glycemic index (difference - 44)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.6)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 2.113g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 Oat Opinion
Calories 486 389 Seed
Protein 16.54 16.89 Oat
Fats 30.74 6.9 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 66.27 Oat
Cholesterol 0 0
Vitamin D 0 Oat
Iron 7.72 4.72 Seed
Calcium 631 54 Seed
Potassium 407 429 Oat
Magnesium 335 177 Seed
Sugar
Fiber 34.4 10.6 Seed
Copper 0.924 0.626 Seed
Zinc 4.58 3.97 Seed
Starch
Phosphorus 860 523 Seed
Sodium 16 2 Oat
Vitamin A 54 0 Seed
Vitamin E 0.5 Seed
Vitamin D 0 Oat
Vitamin B1 0.62 0.763 Oat
Vitamin B2 0.17 0.139 Seed
Vitamin B3 8.83 0.961 Seed
Vitamin B5 1.349 Oat
Vitamin B6 0.119 Oat
Vitamin B12 0 0
Vitamin K
Folate 49 56 Oat
Trans Fat 0.14 Oat
Saturated Fat 3.33 1.217 Oat
Monounsaturated Fat 2.309 2.178 Seed
Polyunsaturated fat 23.665 2.535 Seed
Tryptophan 0.436 0.234 Seed
Threonine 0.709 0.575 Seed
Isoleucine 0.801 0.694 Seed
Leucine 1.371 1.284 Seed
Lysine 0.97 0.701 Seed
Methionine 0.588 0.312 Seed
Phenylalanine 1.016 0.895 Seed
Valine 0.95 0.937 Seed
Histidine 0.531 0.405 Seed
Fructose

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.