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Corn vs. Oat — In-Depth Nutrition Comparison

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What are the main differences between Corn and Oat?

  • Oat has more Manganese, Copper, Phosphorus, Vitamin B1, Iron, Magnesium, Fiber, Zinc, Vitamin B5, and Folate than Corn.
  • Oat's daily need coverage for Manganese is 206% higher.

We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Oats types in this comparison.

Infographic

Corn vs Oat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Corn
2
:
8
Oat
Contains less Sodium -50%
Contains more Calcium +1700%
Contains more Iron +948.9%
Contains more Magnesium +580.8%
Contains more Phosphorus +579.2%
Contains more Potassium +96.8%
Contains more Zinc +540.3%
Contains more Copper +1177.6%
Contains more Manganese +2843.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains less Sodium -50%
Contains more Calcium +1700%
Contains more Iron +948.9%
Contains more Magnesium +580.8%
Contains more Phosphorus +579.2%
Contains more Potassium +96.8%
Contains more Zinc +540.3%
Contains more Copper +1177.6%
Contains more Manganese +2843.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Corn
6
:
4
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +75.1%
Contains more Vitamin B6 +16.8%
Contains more Vitamin B1 +720.4%
Contains more Vitamin B2 +143.9%
Contains more Vitamin B5 +70.3%
Contains more Folate +143.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +75.1%
Contains more Vitamin B6 +16.8%
Contains more Vitamin B1 +720.4%
Contains more Vitamin B2 +143.9%
Contains more Vitamin B5 +70.3%
Contains more Folate +143.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
1
:
4
Oat
Contains more Water +793.1%
Contains more Protein +395.3%
Contains more Fats +360%
Contains more Carbs +215.9%
Contains more Other +145.7%
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Water +793.1%
Contains more Protein +395.3%
Contains more Fats +360%
Contains more Carbs +215.9%
Contains more Other +145.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
1
:
2
Oat
Contains less Saturated Fat -83.8%
Contains more Monounsaturated Fat +482.4%
Contains more Polyunsaturated fat +320.4%
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -83.8%
Contains more Monounsaturated Fat +482.4%
Contains more Polyunsaturated fat +320.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn Oat
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn Oat Opinion
Net carbs 18.58g 55.67g Oat
Protein 3.41g 16.89g Oat
Fats 1.5g 6.9g Oat
Carbs 20.98g 66.27g Oat
Calories 96kcal 389kcal Oat
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g Oat
Fiber 2.4g 10.6g Oat
Calcium 3mg 54mg Oat
Iron 0.45mg 4.72mg Oat
Magnesium 26mg 177mg Oat
Phosphorus 77mg 523mg Oat
Potassium 218mg 429mg Oat
Sodium 1mg 2mg Corn
Zinc 0.62mg 3.97mg Oat
Copper 0.049mg 0.626mg Oat
Manganese 0.167mg 4.916mg Oat
Selenium 0.2µg Corn
Vitamin A 263IU 0IU Corn
Vitamin A RAE 13µg 0µg Corn
Vitamin E 0.09mg Corn
Vitamin C 5.5mg 0mg Corn
Vitamin B1 0.093mg 0.763mg Oat
Vitamin B2 0.057mg 0.139mg Oat
Vitamin B3 1.683mg 0.961mg Corn
Vitamin B5 0.792mg 1.349mg Oat
Vitamin B6 0.139mg 0.119mg Corn
Folate 23µg 56µg Oat
Vitamin K 0.4µg Corn
Tryptophan 0.023mg 0.234mg Oat
Threonine 0.133mg 0.575mg Oat
Isoleucine 0.133mg 0.694mg Oat
Leucine 0.358mg 1.284mg Oat
Lysine 0.141mg 0.701mg Oat
Methionine 0.069mg 0.312mg Oat
Phenylalanine 0.155mg 0.895mg Oat
Valine 0.191mg 0.937mg Oat
Histidine 0.091mg 0.405mg Oat
Saturated Fat 0.197g 1.217g Corn
Monounsaturated Fat 0.374g 2.178g Oat
Polyunsaturated fat 0.603g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Corn
33%
Oat
Minerals Daily Need Coverage Score
14%
Corn
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 4.54g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.6)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 1.02g)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients
  2. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.