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  6. Seed vs. Oat

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.

Infographic

Seed vs Oat 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.
Seed
Seed
7
:
3
Oat
Oat
Contains more Calcium +1068.5%
Contains more Iron +63.6%
Contains more Magnesium +89.3%
Contains more Phosphorus +64.4%
Contains more Zinc +15.4%
Contains more Copper +47.6%
Contains less Sodium -87.5%
Contains more Manganese +80.5%
Equal in Potassium - 429
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +1068.5%
Contains more Iron +63.6%
Contains more Magnesium +89.3%
Contains more Phosphorus +64.4%
Contains more Zinc +15.4%
Contains more Copper +47.6%
Contains less Sodium -87.5%
Contains more Manganese +80.5%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
5
:
5
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +22.3%
Contains more Vitamin B3 +818.8%
Contains more Vitamin B1 +23.1%
Contains more Folate +14.3%
Seed
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%
Oat
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +22.3%
Contains more Vitamin B3 +818.8%
Contains more Vitamin B1 +23.1%
Contains more Folate +14.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
2
:
3
Oat
Oat
Contains more Fats +345.5%
Contains more Other +179.1%
Contains more Carbs +57.3%
Contains more Water +41.7%
Equal in Protein - 16.89
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Oat
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
Contains more Fats +345.5%
Contains more Other +179.1%
Contains more Carbs +57.3%
Contains more Water +41.7%
Equal in Protein - 16.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Oat
Oat
Contains more Polyunsaturated fat +833.5%
Contains less Saturated Fat -63.5%
Equal in Monounsaturated Fat - 2.178
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Polyunsaturated fat +833.5%
Contains less Saturated Fat -63.5%
Equal in Monounsaturated Fat - 2.178

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Oat Opinion
Net carbs 7.72g 55.67g Oat
Protein 16.54g 16.89g Oat
Fats 30.74g 6.9g Seed
Carbs 42.12g 66.27g Oat
Calories 486kcal 389kcal Seed
Fiber 34.4g 10.6g Seed
Calcium 631mg 54mg Seed
Iron 7.72mg 4.72mg Seed
Magnesium 335mg 177mg Seed
Phosphorus 860mg 523mg Seed
Potassium 407mg 429mg Oat
Sodium 16mg 2mg Oat
Zinc 4.58mg 3.97mg Seed
Copper 0.924mg 0.626mg Seed
Manganese 2.723mg 4.916mg Oat
Selenium 55.2µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.763mg Oat
Vitamin B2 0.17mg 0.139mg Seed
Vitamin B3 8.83mg 0.961mg Seed
Vitamin B5 1.349mg Oat
Vitamin B6 0.119mg Oat
Folate 49µg 56µg Oat
Tryptophan 0.436mg 0.234mg Seed
Threonine 0.709mg 0.575mg Seed
Isoleucine 0.801mg 0.694mg Seed
Leucine 1.371mg 1.284mg Seed
Lysine 0.97mg 0.701mg Seed
Methionine 0.588mg 0.312mg Seed
Phenylalanine 1.016mg 0.895mg Seed
Valine 0.95mg 0.937mg Seed
Histidine 0.531mg 0.405mg Seed
Trans Fat 0.14g Oat
Saturated Fat 3.33g 1.217g Oat
Monounsaturated Fat 2.309g 2.178g Seed
Polyunsaturated fat 23.665g 2.535g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Oat
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
35%
Seed
33%
Oat
Minerals Daily Need Coverage Score
221%
Seed
154%
Oat

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. 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.