Oatmeal vs. Cornmeal — In-Depth Nutrition Comparison
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A recap on differences between Oatmeal and Cornmeal
- Oatmeal has more Iron, Manganese, Vitamin A RAE, and Vitamin B6, however, Cornmeal is higher in Folate, Vitamin B1, Vitamin B2, Vitamin B3, Selenium, and Fiber.
- Cornmeal covers your daily Folate needs 41% more than Oatmeal.
- Cornmeal contains 12 times less Vitamin A RAE than Oatmeal. Oatmeal contains 130µg of Vitamin A RAE, while Cornmeal contains 11µg.
Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cornmeal, degermed, enriched, yellow.
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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.
Contains
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Calcium
+2566.7%
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Iron
+36.7%
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Manganese
+220.7%
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Magnesium
+23.1%
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Phosphorus
+28.6%
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Potassium
+132.8%
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Sodium
-85.7%
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Copper
+15.2%
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Selenium
+110%
Equal in Zinc - 0.66
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Calcium
+2566.7%
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Iron
+36.7%
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Manganese
+220.7%
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Magnesium
+23.1%
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Phosphorus
+28.6%
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Potassium
+132.8%
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Sodium
-85.7%
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Copper
+15.2%
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Selenium
+110%
Equal in Zinc - 0.66
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.
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Vitamin A
+102.3%
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Vitamin B5
+32.1%
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Vitamin B6
+59.3%
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Vitamin K
+∞%
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Vitamin E
+71.4%
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Vitamin B1
+111.9%
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Vitamin B2
+77.7%
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Vitamin B3
+64.2%
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Folate
+375%
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Vitamin A
+102.3%
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Vitamin B5
+32.1%
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Vitamin B6
+59.3%
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Vitamin K
+∞%
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Vitamin E
+71.4%
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Vitamin B1
+111.9%
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Vitamin B2
+77.7%
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Vitamin B3
+64.2%
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Folate
+375%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+651.6%
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Other
+11.8%
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Protein
+200%
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Fats
+28.7%
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Carbs
+580.8%
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Water
+651.6%
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Other
+11.8%
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Protein
+200%
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Fats
+28.7%
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Carbs
+580.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+94.4%
Equal in Saturated Fat - 0.22
Equal in Monounsaturated Fat - 0.39
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Polyunsaturated fat
+94.4%
Equal in Saturated Fat - 0.22
Equal in Monounsaturated Fat - 0.39
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Galactose
+∞%
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Starch
+606.8%
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Sucrose
+134.5%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
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Galactose
+∞%
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Starch
+606.8%
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Sucrose
+134.5%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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| Net carbs | 9.97g | 75.55g |
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| Protein | 2.37g | 7.11g |
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| Fats | 1.36g | 1.75g |
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| Carbs | 11.67g | 79.45g |
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| Calories | 68kcal | 370kcal |
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| Starch | 10.37g | 73.3g |
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| Fructose | 0g | 0.17g |
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| Sugar | 0.46g | 1.61g |
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| Fiber | 1.7g | 3.9g |
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| Calcium | 80mg | 3mg |
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| Iron | 5.96mg | 4.36mg |
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| Magnesium | 26mg | 32mg |
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| Phosphorus | 77mg | 99mg |
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| Potassium | 61mg | 142mg |
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| Sodium | 49mg | 7mg |
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| Zinc | 0.62mg | 0.66mg |
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| Copper | 0.066mg | 0.076mg |
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| Manganese | 0.558mg | 0.174mg |
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| Selenium | 5µg | 10.5µg |
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| Vitamin A | 433IU | 214IU |
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| Vitamin A RAE | 130µg | 11µg |
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| Vitamin E | 0.07mg | 0.12mg |
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| Vitamin B1 | 0.26mg | 0.551mg |
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| Vitamin B2 | 0.215mg | 0.382mg |
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| Vitamin B3 | 3.025mg | 4.968mg |
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| Vitamin B5 | 0.317mg | 0.24mg |
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| Vitamin B6 | 0.29mg | 0.182mg |
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| Folate | 44µg | 209µg |
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| Vitamin K | 0.4µg | 0µg |
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| Tryptophan | 0.04mg | 0.038mg |
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| Threonine | 0.083mg | 0.172mg |
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| Isoleucine | 0.105mg | 0.242mg |
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| Leucine | 0.2mg | 1.006mg |
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| Lysine | 0.135mg | 0.105mg |
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| Methionine | 0.04mg | 0.162mg |
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| Phenylalanine | 0.13mg | 0.366mg |
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| Valine | 0.151mg | 0.337mg |
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| Histidine | 0.057mg | 0.172mg |
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| Trans Fat | 0.003g | 0g |
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| Saturated Fat | 0.226g | 0.22g |
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| Monounsaturated Fat | 0.391g | 0.39g |
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| Polyunsaturated fat | 0.426g | 0.828g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
27%
46%
Minerals Daily Need Coverage Score
45%
37%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 1.15g)
Which food is cheaper?
Oatmeal is cheaper (difference - $1.4)
Which food contains less Sodium?
Cornmeal contains less Sodium (difference - 42mg)
Which food is lower in Saturated Fat?
Cornmeal is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Cornmeal is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.