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Flax vs Oat - In-Depth Nutrition Comparison

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How are Flax and Oat different?

  • Flax is richer in Vitamin B1, Fiber, Copper, Magnesium, Vitamin B6, Calcium, Phosphorus, Vitamin B3, and Iron, while Oat is higher in Manganese.
  • Oat covers your daily need of Manganese 106% more than Flax.
  • Flax contains 5 times more Calcium than Oat. Flax contains 255mg of Calcium, while Oat contains 54mg.

Seeds, flaxseed and Oats types were used in this article.

Infographic

Flax 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
Flax
7
:
1
Oat
Contains more Calcium +372.2%
Contains more Iron +21.4%
Contains more Magnesium +121.5%
Contains more Phosphorus +22.8%
Contains more Potassium +89.5%
Contains more Copper +94.9%
Contains less Sodium -93.3%
Equal in Zinc - 3.97
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Calcium +372.2%
Contains more Iron +21.4%
Contains more Magnesium +121.5%
Contains more Phosphorus +22.8%
Contains more Potassium +89.5%
Contains more Copper +94.9%
Contains less Sodium -93.3%
Equal in Zinc - 3.97

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
Flax
8
:
1
Oat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +115.5%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B6 +297.5%
Contains more Folate +55.4%
Contains more Vitamin B5 +37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 C +∞%
Contains more Vitamin B1 +115.5%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B6 +297.5%
Contains more Folate +55.4%
Contains more Vitamin B5 +37%

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

All nutrients comparison - raw data values

Nutrient Flax Oat Opinion
Net carbs 1.58g 55.67g Oat
Protein 18.29g 16.89g Flax
Fats 42.16g 6.9g Flax
Carbs 28.88g 66.27g Oat
Calories 534kcal 389kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g g Oat
Fiber 27.3g 10.6g Flax
Calcium 255mg 54mg Flax
Iron 5.73mg 4.72mg Flax
Magnesium 392mg 177mg Flax
Phosphorus 642mg 523mg Flax
Potassium 813mg 429mg Flax
Sodium 30mg 2mg Oat
Zinc 4.34mg 3.97mg Flax
Copper 1.22mg 0.626mg Flax
Vitamin A 0IU 0IU
Vitamin E 0.31mg mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.763mg Flax
Vitamin B2 0.161mg 0.139mg Flax
Vitamin B3 3.08mg 0.961mg Flax
Vitamin B5 0.985mg 1.349mg Oat
Vitamin B6 0.473mg 0.119mg Flax
Folate 87µg 56µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg µg Flax
Tryptophan 0.297mg 0.234mg Flax
Threonine 0.766mg 0.575mg Flax
Isoleucine 0.896mg 0.694mg Flax
Leucine 1.235mg 1.284mg Oat
Lysine 0.862mg 0.701mg Flax
Methionine 0.37mg 0.312mg Flax
Phenylalanine 0.957mg 0.895mg Flax
Valine 1.072mg 0.937mg Flax
Histidine 0.472mg 0.405mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 1.217g Oat
Monounsaturated Fat 7.527g 2.178g Flax
Polyunsaturated fat 28.73g 2.535g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Oat
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
63
Flax
33
Oat
Mineral Summary Score
181
Flax
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
110%
Flax
101%
Oat
Carbohydrates
29%
Flax
66%
Oat
Fats
195%
Flax
32%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 2.446g)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 59)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.4)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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