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.
Detailed nutritional comparison of oats and flaxseeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


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Image of Flaxseeds src

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.

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Flaxseeds (Seeds, flaxseed) .

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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.