Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flax seeds
  5. Compare
  6. Flax seeds vs. Oatmeal

Flax seeds vs. Oatmeal — In-Depth Nutrition Comparison

Compare

Summary of differences between Flax seeds and Oatmeal

  • The amount of Copper, Vitamin B1, Fiber, Magnesium, Manganese, Phosphorus, Selenium, Zinc, Potassium, and Calcium in Flax seeds are higher than in Oatmeal.
  • Flax seeds covers your daily need of Copper 128% more than Oatmeal.
  • Flax seeds contain 16 times more Fiber than Oatmeal. While Flax seeds contain 27.3g of Fiber, Oatmeal contains only 1.7g.

These are the specific foods used in this comparison Seeds, flaxseed and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Flax seeds vs Oatmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +1407.7%
Contains more CalciumCalcium +218.8%
Contains more PotassiumPotassium +1232.8%
Contains more CopperCopper +1748.5%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +733.8%
Contains less SodiumSodium -38.8%
Contains more ManganeseManganese +344.8%
Contains more SeleniumSelenium +408%
~equal in Iron ~5.96mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 26% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +342.9%
Contains more Vitamin B1Vitamin B1 +532.3%
Contains more Vitamin B5Vitamin B5 +210.7%
Contains more Vitamin B6Vitamin B6 +63.1%
Contains more Vitamin KVitamin K +975%
Contains more FolateFolate +97.7%
Contains more CholineCholine +1574.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +33.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.025mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +671.7%
Contains more FatsFats +3000%
Contains more CarbsCarbs +147.5%
Contains more OtherOther +550.9%
Contains more WaterWater +1107.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
22% 37% 41%
Saturated Fat: Sat. Fat 0.226 g
Monounsaturated Fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated Fat +1825.1%
Contains more Poly. FatPolyunsaturated fat +6644.1%
Contains less Sat. FatSaturated Fat -93.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more SucroseSucrose +296.6%
Contains more GlucoseGlucose +∞%
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Oatmeal
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Oatmeal Opinion
Calories 534kcal 68kcal Flax seeds
Protein 18.29g 2.37g Flax seeds
Fats 42.16g 1.36g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 9.97g Oatmeal
Carbs 28.88g 11.67g Flax seeds
Magnesium 392mg 26mg Flax seeds
Calcium 255mg 80mg Flax seeds
Potassium 813mg 61mg Flax seeds
Iron 5.73mg 5.96mg Oatmeal
Sugar 1.55g 0.46g Oatmeal
Fiber 27.3g 1.7g Flax seeds
Copper 1.22mg 0.066mg Flax seeds
Zinc 4.34mg 0.62mg Flax seeds
Starch 10.37g Oatmeal
Phosphorus 642mg 77mg Flax seeds
Sodium 30mg 49mg Flax seeds
Vitamin A 0IU 433IU Oatmeal
Vitamin A 0µg 130µg Oatmeal
Vitamin E 0.31mg 0.07mg Flax seeds
Manganese 2.482mg 0.558mg Flax seeds
Selenium 25.4µg 5µg Flax seeds
Vitamin B1 1.644mg 0.26mg Flax seeds
Vitamin B2 0.161mg 0.215mg Oatmeal
Vitamin B3 3.08mg 3.025mg Flax seeds
Vitamin B5 0.985mg 0.317mg Flax seeds
Vitamin B6 0.473mg 0.29mg Flax seeds
Vitamin K 4.3µg 0.4µg Flax seeds
Folate 87µg 44µg Flax seeds
Trans Fat 0.003g Flax seeds
Choline 78.7mg 4.7mg Flax seeds
Saturated Fat 3.663g 0.226g Oatmeal
Monounsaturated Fat 7.527g 0.391g Flax seeds
Polyunsaturated fat 28.73g 0.426g Flax seeds
Tryptophan 0.297mg 0.04mg Flax seeds
Threonine 0.766mg 0.083mg Flax seeds
Isoleucine 0.896mg 0.105mg Flax seeds
Leucine 1.235mg 0.2mg Flax seeds
Lysine 0.862mg 0.135mg Flax seeds
Methionine 0.37mg 0.04mg Flax seeds
Phenylalanine 0.957mg 0.13mg Flax seeds
Valine 1.072mg 0.151mg Flax seeds
Histidine 0.472mg 0.057mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oat
Oat
Oatmeal
Oatmeal vs Porridge
Porridge
Oatmeal
Oatmeal vs Cereal
Cereal
Oatmeal
Oatmeal vs Pâté
Pâté

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
62%
Flax seeds
25%
Oatmeal
Minerals Daily Need Coverage Score
191%
Flax seeds
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.09g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 3.437g)
Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 79)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $3)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 19mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.