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  6. Flax seeds vs. Oat

Flax seeds vs. Oat — In-Depth Nutrition Comparison

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How are Flax seeds and Oat different?

  • Flax seeds are 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 seeds.
  • Flax seeds contain 5 times more Calcium than Oat. Flax seeds contain 255mg of Calcium, while Oat contains 54mg.

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

Infographic

Flax seeds 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.
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%
Oat
Oat
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more MagnesiumMagnesium +121.5%
Contains more CalciumCalcium +372.2%
Contains more PotassiumPotassium +89.5%
Contains more IronIron +21.4%
Contains more CopperCopper +94.9%
Contains more PhosphorusPhosphorus +22.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +98.1%
~equal in Zinc ~3.97mg

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%
Oat
Oat
1
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +115.5%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more Vitamin B3Vitamin B3 +220.5%
Contains more Vitamin B6Vitamin B6 +297.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +55.4%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +37%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~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
Oat
Oat
2
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 FatsFats +511%
Contains more OtherOther +115.7%
Contains more CarbsCarbs +129.5%
Contains more WaterWater +18.1%
~equal in Protein ~16.89g

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
Oat
Oat
1
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Mono. FatMonounsaturated Fat +245.6%
Contains more Poly. FatPolyunsaturated fat +1033.3%
Contains less Sat. FatSaturated Fat -66.8%

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 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 seeds Oat Opinion
Calories 534kcal 389kcal Flax seeds
Protein 18.29g 16.89g Flax seeds
Fats 42.16g 6.9g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 55.67g Oat
Carbs 28.88g 66.27g Oat
Magnesium 392mg 177mg Flax seeds
Calcium 255mg 54mg Flax seeds
Potassium 813mg 429mg Flax seeds
Iron 5.73mg 4.72mg Flax seeds
Sugar 1.55g Oat
Fiber 27.3g 10.6g Flax seeds
Copper 1.22mg 0.626mg Flax seeds
Zinc 4.34mg 3.97mg Flax seeds
Phosphorus 642mg 523mg Flax seeds
Sodium 30mg 2mg Oat
Vitamin E 0.31mg Flax seeds
Manganese 2.482mg 4.916mg Oat
Selenium 25.4µg Flax seeds
Vitamin B1 1.644mg 0.763mg Flax seeds
Vitamin B2 0.161mg 0.139mg Flax seeds
Vitamin B3 3.08mg 0.961mg Flax seeds
Vitamin B5 0.985mg 1.349mg Oat
Vitamin B6 0.473mg 0.119mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg 56µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 1.217g Oat
Monounsaturated Fat 7.527g 2.178g Flax seeds
Polyunsaturated fat 28.73g 2.535g Flax seeds
Tryptophan 0.297mg 0.234mg Flax seeds
Threonine 0.766mg 0.575mg Flax seeds
Isoleucine 0.896mg 0.694mg Flax seeds
Leucine 1.235mg 1.284mg Oat
Lysine 0.862mg 0.701mg Flax seeds
Methionine 0.37mg 0.312mg Flax seeds
Phenylalanine 0.957mg 0.895mg Flax seeds
Valine 1.072mg 0.937mg Flax seeds
Histidine 0.472mg 0.405mg 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 Oat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62%
Flax seeds
30%
Oat
Minerals Daily Need Coverage Score
191%
Flax seeds
154%
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 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. 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.