Oatmeal vs. Flaxseeds
Nutrition comparison of Oatmeal and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and flaxseeds:
- Both flaxseeds and oatmeal are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Flaxseed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oatmeal has 70% less saturated fat than flaxseed.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and oatmeal are high in calories. Flaxseed has 46% more calories than oatmeal - flaxseed has 534 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Flaxseeds | |
|---|---|---|
| Protein | 17% | 13% |
| Carbohydrates | 69% | 21% |
| Fat | 15% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and flaxseed has 57% less carbohydrates than oatmeal - flaxseed has 28.9g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both flaxseeds and oatmeal are high in dietary fiber. Flaxseed has 179% more dietary fiber than oatmeal - flaxseed has 27.3g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Flaxseeds and oatmeal contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both flaxseeds and oatmeal are high in protein. Flaxseed has 14% more protein than oatmeal - flaxseed has 18.3g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Oatmeal has 70% less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and oatmeal contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Flaxseeds and oatmeal contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Flaxseeds and oatmeal contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both oatmeal and flaxseeds contain significant amounts of riboflavin.
| Oatmeal | Flaxseeds | |
|---|---|---|
| Thiamin | 0.73 MG | 1.644 MG |
| Riboflavin | 0.14 MG | 0.161 MG |
| Niacin | 0.78 MG | 3.08 MG |
| Pantothenic acid | ~ | 0.985 MG |
| Vitamin B6 | 0.12 MG | 0.473 MG |
| Folate | 32 UG | 87 UG |
Minerals
calcium
Both flaxseeds and oatmeal are high in calcium. Flaxseed has 390% more calcium than oatmeal - flaxseed has 255mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both flaxseeds and oatmeal are high in iron. Flaxseed has 36% more iron than oatmeal - flaxseed has 5.7mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both flaxseeds and oatmeal are high in potassium. Flaxseed has 132% more potassium than oatmeal - flaxseed has 813mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal g
()
|
Daily Values (%) |
Flaxseeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 oatmeal contain more calories in 100 grams?Both flaxseeds and oatmeal are high in calories. Flaxseed has 50% more calories than oatmeal - flaxseed has 534 calories in 100g and oatmeal has 367 calories.
Does flaxseeds or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and flaxseed has 60% fewer carbohydrates than oatmeal - flaxseed has 28.9g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does flaxseeds or oatmeal contain more calcium?
Both flaxseeds and oatmeal are high in calcium. Flaxseed has 390% more calcium than oatmeal - flaxseed has 255mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does flaxseeds or oatmeal contain more iron?
Both flaxseeds and oatmeal are high in iron. Flaxseed has 40% more iron than oatmeal - flaxseed has 5.7mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does flaxseeds or oatmeal contain more potassium?
Both flaxseeds and oatmeal are high in potassium. Flaxseed has 130% more potassium than oatmeal - flaxseed has 813mg of potassium in 100 grams and oatmeal has 350mg of potassium.