Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Seed vs Oat - In-Depth Nutrition Comparison

Compare

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
6
:
2
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%
Equal in Potassium - 429
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
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%
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 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%
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 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%

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 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
Starch g g
Fructose g g
Sugar g g
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
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg mg Seed
Vitamin D IU 0IU Oat
Vitamin D µg 0µg Oat
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 mg 1.349mg Oat
Vitamin B6 mg 0.119mg Oat
Folate 49µg 56µg Oat
Vitamin B12 0µg 0µg
Vitamin K µg µg
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
Cholesterol 0mg 0mg
Trans Fat 0.14g g Oat
Saturated Fat 3.33g 1.217g Oat
Monounsaturated Fat 2.309g 2.178g Seed
Polyunsaturated fat 23.665g 2.535g 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

People also compare

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

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

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.