Oats vs. Flaxseeds
Nutrition comparison of Oats and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and flaxseeds:
- Both flaxseeds and oats are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Flaxseed has more thiamin, niacin and Vitamin B6.
- Oat has 67% less saturated fat than flaxseed.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and oats are high in calories. Flaxseed has 37% more calories than oat - flaxseed has 534 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 flaxseeds per calorie. Oats has a macronutrient ratio of 17:67:16 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Flaxseeds | |
|---|---|---|
| Protein | 17% | 13% |
| Carbohydrates | 67% | 21% |
| Fat | 16% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and flaxseed has 56% less carbohydrates than oat - flaxseed has 28.9g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both flaxseeds and oats are high in dietary fiber. Flaxseed has 158% more dietary fiber than oat - flaxseed has 27.3g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both flaxseeds and oats are high in protein. Flaxseed has a little more protein (8%) than oat by weight - flaxseed has 18.3g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Oat has 67% less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and oats contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin E
Flaxseeds and oats contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Flaxseeds and oats contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, niacin and Vitamin B6. Both oats and flaxseeds contain significant amounts of riboflavin, pantothenic acid and folate.
| Oats | Flaxseeds | |
|---|---|---|
| Thiamin | 0.763 MG | 1.644 MG |
| Riboflavin | 0.139 MG | 0.161 MG |
| Niacin | 0.961 MG | 3.08 MG |
| Pantothenic acid | 1.349 MG | 0.985 MG |
| Vitamin B6 | 0.119 MG | 0.473 MG |
| Folate | 56 UG | 87 UG |
Minerals
calcium
Both flaxseeds and oats are high in calcium. Flaxseed has 372% more calcium than oat - flaxseed has 255mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Both flaxseeds and oats are high in iron. Flaxseed has 21% more iron than oat - flaxseed has 5.7mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both flaxseeds and oats are high in potassium. Flaxseed has 90% more potassium than oat - flaxseed has 813mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than oat per 100 grams.
| Oats | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 22.813 G |
| Total | 0.111 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than oat per 100 grams.
| Oats | Flaxseeds | |
|---|---|---|
| linoleic acid | 2.424 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 2.424 G | 5.91 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.
Oats g
()
|
Daily Values (%) |
Flaxseeds 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
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 % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 flaxseeds or oats contain more calories in 100 grams?Both flaxseeds and oats are high in calories. Flaxseed has 40% more calories than oat - flaxseed has 534 calories in 100g and oat has 389 calories.
Does flaxseeds or oats have more carbohydrates?
By weight, oat is high in carbohydrates and flaxseed has 60% fewer carbohydrates than oat - flaxseed has 28.9g of carbs for 100g and oat has 66.3g of carbohydrates.
Does flaxseeds or oats contain more calcium?
Both flaxseeds and oats are high in calcium. Flaxseed has 370% more calcium than oat - flaxseed has 255mg of calcium in 100 grams and oat has 54mg of calcium.
Does flaxseeds or oats contain more iron?
Both flaxseeds and oats are high in iron. Flaxseed has 20% more iron than oat - flaxseed has 5.7mg of iron in 100 grams and oat has 4.7mg of iron.
Does flaxseeds or oats contain more potassium?
Both flaxseeds and oats are high in potassium. Flaxseed has 90% more potassium than oat - flaxseed has 813mg of potassium in 100 grams and oat has 429mg of potassium.