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  6. Oat vs. Cornmeal

Oat vs. Cornmeal — In-Depth Nutrition Comparison

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Significant differences between Oat and Cornmeal

  • Oat has more Manganese, Copper, Phosphorus, Magnesium, Zinc, Fiber, and Vitamin B5, however, Cornmeal is richer in Folate, Vitamin B3, and Vitamin B2.
  • Oat covers your daily Manganese needs 206% more than Cornmeal.
  • Cornmeal has 8 times less Copper than Oat. Oat has 0.626mg of Copper, while Cornmeal has 0.076mg.

Specific food types used in this comparison are Oats and Cornmeal, degermed, enriched, yellow.

Infographic

Oat vs Cornmeal 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.
Oat
Oat
9
:
1
Cornmeal
Cornmeal
Contains more Calcium +1700%
Contains more Magnesium +453.1%
Contains more Phosphorus +428.3%
Contains more Potassium +202.1%
Contains less Sodium -71.4%
Contains more Zinc +501.5%
Contains more Copper +723.7%
Contains more Manganese +2725.3%
Equal in Iron - 4.36
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +1700%
Contains more Magnesium +453.1%
Contains more Phosphorus +428.3%
Contains more Potassium +202.1%
Contains less Sodium -71.4%
Contains more Zinc +501.5%
Contains more Copper +723.7%
Contains more Manganese +2725.3%
Equal in Iron - 4.36

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.
Oat
Oat
2
:
7
Cornmeal
Cornmeal
Contains more Vitamin B1 +38.5%
Contains more Vitamin B5 +462.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +174.8%
Contains more Vitamin B3 +417%
Contains more Vitamin B6 +52.9%
Contains more Folate +273.2%
Oat
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%
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin B1 +38.5%
Contains more Vitamin B5 +462.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +174.8%
Contains more Vitamin B3 +417%
Contains more Vitamin B6 +52.9%
Contains more Folate +273.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
3
:
2
Cornmeal
Cornmeal
Contains more Protein +137.6%
Contains more Fats +294.3%
Contains more Other +237.3%
Contains more Carbs +19.9%
Contains more Water +36%
Oat
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
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Protein +137.6%
Contains more Fats +294.3%
Contains more Other +237.3%
Contains more Carbs +19.9%
Contains more Water +36%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Cornmeal
Cornmeal
Contains more Monounsaturated Fat +458.5%
Contains more Polyunsaturated fat +206.2%
Contains less Saturated Fat -81.9%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +458.5%
Contains more Polyunsaturated fat +206.2%
Contains less Saturated Fat -81.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Cornmeal Opinion
Net carbs 55.67g 75.55g Cornmeal
Protein 16.89g 7.11g Oat
Fats 6.9g 1.75g Oat
Carbs 66.27g 79.45g Cornmeal
Calories 389kcal 370kcal Oat
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Oat
Fiber 10.6g 3.9g Oat
Calcium 54mg 3mg Oat
Iron 4.72mg 4.36mg Oat
Magnesium 177mg 32mg Oat
Phosphorus 523mg 99mg Oat
Potassium 429mg 142mg Oat
Sodium 2mg 7mg Oat
Zinc 3.97mg 0.66mg Oat
Copper 0.626mg 0.076mg Oat
Manganese 4.916mg 0.174mg Oat
Selenium 10.5µg Cornmeal
Vitamin A 0IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.12mg Cornmeal
Vitamin B1 0.763mg 0.551mg Oat
Vitamin B2 0.139mg 0.382mg Cornmeal
Vitamin B3 0.961mg 4.968mg Cornmeal
Vitamin B5 1.349mg 0.24mg Oat
Vitamin B6 0.119mg 0.182mg Cornmeal
Folate 56µg 209µg Cornmeal
Tryptophan 0.234mg 0.038mg Oat
Threonine 0.575mg 0.172mg Oat
Isoleucine 0.694mg 0.242mg Oat
Leucine 1.284mg 1.006mg Oat
Lysine 0.701mg 0.105mg Oat
Methionine 0.312mg 0.162mg Oat
Phenylalanine 0.895mg 0.366mg Oat
Valine 0.937mg 0.337mg Oat
Histidine 0.405mg 0.172mg Oat
Saturated Fat 1.217g 0.22g Cornmeal
Monounsaturated Fat 2.178g 0.39g Oat
Polyunsaturated fat 2.535g 0.828g Oat

Which food is preferable for your diet?

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

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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
33%
Oat
46%
Cornmeal
Minerals Daily Need Coverage Score
154%
Oat
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 9)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.8)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.997g)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.