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  6. Flax seeds vs. Groat

Flax seeds vs. Groat — In-Depth Nutrition Comparison

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How are flax seeds and groat different?

  • Flax seeds are richer in vitamin B1, fiber, fats, manganese, iron, phosphorus, magnesium, selenium, and calcium, while groat is higher in vitamin B3.
  • Flax seeds cover your daily need for vitamin B1 129% more than groat.
  • Flax seeds contain 14 times more calcium than groat. Flax seeds contain 255mg of calcium, while groat contains 18mg.

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

Infographic

Flax seeds vs Groat infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Groat
Groat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more MagnesiumMagnesium +69.7%
Contains more CalciumCalcium +1316.7%
Contains more PotassiumPotassium +76.7%
Contains more IronIron +160.5%
Contains more ZincZinc +80.8%
Contains more PhosphorusPhosphorus +85%
Contains more ManganeseManganese +90.9%
Contains more SeleniumSelenium +206%
Contains less SodiumSodium -96.7%
~equal in Copper ~1.1mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Groat
Groat
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1527.7%
Contains more Vitamin B6Vitamin B6 +125.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +190%
Contains more Vitamin B2Vitamin B2 +164%
Contains more Vitamin B3Vitamin B3 +127.9%
Contains more Vitamin B5Vitamin B5 +25.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Groat DV% diff.
Polyunsaturated fat 28.73g 1.039g 185%
Vitamin B1 1.644mg 0.101mg 129%
Fiber 27.3g 10g 69%
Fats 42.16g 3.4g 60%
Manganese 2.482mg 1.3mg 51%
Iron 5.73mg 2.2mg 44%
Phosphorus 642mg 347mg 42%
Magnesium 392mg 231mg 38%
Selenium 25.4µg 8.3µg 31%
Vitamin B3 3.08mg 7.02mg 25%
Calcium 255mg 18mg 24%
Vitamin B2 0.161mg 0.425mg 20%
Vitamin B6 0.473mg 0.21mg 20%
Zinc 4.34mg 2.4mg 18%
Monounsaturated fat 7.527g 1.04g 16%
Carbs 28.88g 71.5g 14%
Folate 87µg 30µg 14%
Choline 78.7mg 14%
Copper 1.22mg 1.1mg 13%
Saturated fat 3.663g 0.741g 13%
Calories 534kcal 343kcal 10%
Protein 18.29g 13.25g 10%
Potassium 813mg 460mg 10%
Vitamin B5 0.985mg 1.233mg 5%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Vitamin C 0.6mg 0mg 1%
Sodium 30mg 1mg 1%
Protein per 100 calories 3.4g 3.9g N/A
Calories per 10 g protein 292kcal 259kcal N/A
Weight per 100 calories 19g 29g N/A
Unsaturated / Saturated Fat ratio 9.9 2.8 N/A
Net carbs 1.58g 61.5g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.192mg 0%
Threonine 0.766mg 0.506mg 0%
Isoleucine 0.896mg 0.498mg 0%
Leucine 1.235mg 0.832mg 0%
Lysine 0.862mg 0.672mg 0%
Methionine 0.37mg 0.172mg 0%
Phenylalanine 0.957mg 0.52mg 0%
Valine 1.072mg 0.678mg 0%
Histidine 0.472mg 0.309mg 0%
Omega-6 (Eicosadienoic acid) 0.007g N/A

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
Groat
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more ProteinProtein +38%
Contains more FatsFats +1140%
Contains more CarbsCarbs +147.6%
Contains more WaterWater +40.1%

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
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated fat +623.8%
Contains more Poly. FatPolyunsaturated fat +2665.2%
Contains less Sat. FatSaturated fat -79.8%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.