Oats vs. Flaxseed Oil
Nutrition comparison of Oats and Flaxseed Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
flaxseed oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and flaxseed oil:
- Both flaxseed oil and oats are high in calories.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Flaxseed Oil (Oil, flaxseed, cold pressed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and oats are high in calories. Flaxseed oil has 127% more calories than oat - flaxseed oil has 884 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to flaxseed oil per calorie. Oats has a macronutrient ratio of 17:67:16 and for flaxseed oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Flaxseed Oil | |
|---|---|---|
| Protein | 17% | ~ |
| Carbohydrates | 67% | ~ |
| Fat | 16% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and flaxseed oil has less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than flaxseed oil - oat has 10.6g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 152 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Flaxseed oil is high in saturated fat and oat has 86% less saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
trans fat
Both flaxseed oil and oats are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin E
Flaxseed oil has more Vitamin E than oat - flaxseed oil has 0.47mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Flaxseed oil has more Vitamin K than oat - flaxseed oil has 9.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oats | Flaxseed Oil | |
|---|---|---|
| Thiamin | 0.763 MG | ~ |
| Riboflavin | 0.139 MG | ~ |
| Niacin | 0.961 MG | ~ |
| Pantothenic acid | 1.349 MG | ~ |
| Vitamin B6 | 0.119 MG | ~ |
| Folate | 56 UG | ~ |
Minerals
calcium
Oat is a great source of calcium and it has 53 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has more iron than flaxseed oil - oat has 4.7mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Oat is an excellent source of potassium and it has more potassium than flaxseed oil - oat has 429mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than oat per 100 grams.
| Oats | Flaxseed Oil | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 53.368 G |
| Total | 0.111 G | 53.368 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed oil has more linoleic acid than oat per 100 grams.
| Oats | Flaxseed Oil | |
|---|---|---|
| linoleic acid | 2.424 G | 14.327 G |
| other omega 6 | ~ | 0.015 G |
| Total | 2.424 G | 14.342 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Flaxseed Oil (Oil, flaxseed, cold pressed) .
Oats g
()
|
Daily Values (%) |
Flaxseed Oil g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseed oil or oats contain more calories in 100 grams?Both flaxseed oil and oats are high in calories. Flaxseed oil has 130% more calories than oat - flaxseed oil has 884 calories in 100g and oat has 389 calories.
Does oats or flaxseed oil have more carbohydrates?
By weight, oat is high in carbohydrates and flaxseed oil has fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and flaxseed oil has no carbs..
Does oats or flaxseed oil contain more iron?
Oat is an abundant source of iron and it has more iron than flaxseed oil - oat has 4.7mg of iron in 100 grams and flaxseed oil does not contain significant amounts.
Does oats or flaxseed oil contain more potassium?
Oat is a rich source of potassium and it has more potassium than flaxseed oil - oat has 429mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.