WHOLE OATS vs PUMPKIN FLAX SEED
Nutrition comparison per 100 g serving
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WHOLE OATS wins in 13 out of 17 nutrient categories
WHOLE OATS: 13
vs
PUMPKIN FLAX SEED: 2
(2 ties)
Overview
| Nutrient | WHOLE OATS | PUMPKIN FLAX SEED | Winner |
|---|---|---|---|
| Calories | 373 cal | 442 cal | |
| Protein | 8.5 g | 11.5 g | |
| Carbs | 83.1 g | 65.4 g | |
| Fat | 4.2 g | 17.3 g | |
| Fiber | 8.5 g | 7.7 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | WHOLE OATS | PUMPKIN FLAX SEED | Winner |
|---|---|---|---|
| Folate, total | 678 UG | 0 UG | |
| Niacin | 6.8 MG | 0 MG | |
| Riboflavin | 0.6 MG | 0 MG | |
| Thiamin | 1 MG | 0 MG | |
| Vitamin B-12 | 2.0 UG | 0 UG | |
| Vitamin B-6 | 0.7 MG | 0 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
Minerals
| Mineral | WHOLE OATS | PUMPKIN FLAX SEED | Winner |
|---|---|---|---|
| Calcium, Ca | 34 MG | 0 MG | |
| Iron, Fe | 7.6 MG | 2.8 MG | |
| Potassium, K | 305 MG | 0 MG | |
| Sodium, Na | 229 MG | 115 MG |