Flax seeds vs. Oatmeal — In-Depth Nutrition Comparison
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Summary of differences between flax seeds and oatmeal
- The amount of copper, vitamin B1, fiber, magnesium, manganese, phosphorus, fats, protein, selenium, and zinc in flax seeds is higher than in oatmeal.
- Flax seeds cover your daily need for copper 128% more than oatmeal.
- Flax seeds contain 31 times more fats than oatmeal. While flax seeds contain 42.16g of fats, oatmeal contains only 1.36g.
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).
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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.
| 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% |
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.
| 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 Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +33.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.73g | 0.426g | 189% |
| Copper | 1.22mg | 0.066mg | 128% |
| Vitamin B1 | 1.644mg | 0.26mg | 115% |
| Fiber | 27.3g | 1.7g | 102% |
| Magnesium | 392mg | 26mg | 87% |
| Manganese | 2.482mg | 0.558mg | 84% |
| Phosphorus | 642mg | 77mg | 81% |
| Fats | 42.16g | 1.36g | 63% |
| Selenium | 25.4µg | 5µg | 37% |
| Zinc | 4.34mg | 0.62mg | 34% |
| Protein | 18.29g | 2.37g | 32% |
| Calories | 534kcal | 68kcal | 23% |
| Potassium | 813mg | 61mg | 22% |
| Calcium | 255mg | 80mg | 18% |
| Monounsaturated fat | 7.527g | 0.391g | 18% |
| Saturated fat | 3.663g | 0.226g | 16% |
| Vitamin A | 0µg | 130µg | 14% |
| Vitamin B6 | 0.473mg | 0.29mg | 14% |
| Vitamin B5 | 0.985mg | 0.317mg | 13% |
| Choline | 78.7mg | 4.7mg | 13% |
| Folate | 87µg | 44µg | 11% |
| Carbs | 28.88g | 11.67g | 6% |
| Starch | 10.37g | 4% | |
| Vitamin B2 | 0.161mg | 0.215mg | 4% |
| Iron | 5.73mg | 5.96mg | 3% |
| Vitamin K | 4.3µg | 0.4µg | 3% |
| Vitamin E | 0.31mg | 0.07mg | 2% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Sodium | 30mg | 49mg | 1% |
| Protein per 100 calories | 3.4g | 3.5g | N/A |
| Calories per 10 g protein | 292kcal | 287kcal | N/A |
| Weight per 100 calories | 19g | 147g | N/A |
| Unsaturated / Saturated Fat ratio | 9.9 | 3.6 | N/A |
| Net carbs | 1.58g | 9.97g | N/A |
| Sugar | 1.55g | 0.46g | N/A |
| Vitamin B3 | 3.08mg | 3.025mg | 0% |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.297mg | 0.04mg | 0% |
| Threonine | 0.766mg | 0.083mg | 0% |
| Isoleucine | 0.896mg | 0.105mg | 0% |
| Leucine | 1.235mg | 0.2mg | 0% |
| Lysine | 0.862mg | 0.135mg | 0% |
| Methionine | 0.37mg | 0.04mg | 0% |
| Phenylalanine | 0.957mg | 0.13mg | 0% |
| Valine | 1.072mg | 0.151mg | 0% |
| Histidine | 0.472mg | 0.057mg | 0% |
| Omega-6 (Eicosadienoic acid) | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
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 WaterWater | +1107.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
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
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
