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Oat vs. Corn — In-Depth Nutrition Comparison

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What are the main differences between Oat and Corn?

  • 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.
  • Corn has 13 times less Copper than Oat. Oat has 0.626mg of Copper, while Corn has 0.049mg.

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

Infographic

Oat vs Corn 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
8
:
2
Corn
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%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
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%
Contains less Sodium -50%

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
4
:
6
Corn
Contains more Vitamin B1 +720.4%
Contains more Vitamin B2 +143.9%
Contains more Vitamin B5 +70.3%
Contains more Folate +143.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +75.1%
Contains more Vitamin B6 +16.8%
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%
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%
Contains more Vitamin B1 +720.4%
Contains more Vitamin B2 +143.9%
Contains more Vitamin B5 +70.3%
Contains more Folate +143.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +75.1%
Contains more Vitamin B6 +16.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
4
:
1
Corn
Contains more Protein +395.3%
Contains more Fats +360%
Contains more Carbs +215.9%
Contains more Other +145.7%
Contains more Water +793.1%
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
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Protein +395.3%
Contains more Fats +360%
Contains more Carbs +215.9%
Contains more Other +145.7%
Contains more Water +793.1%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Corn
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
17%
Corn
Minerals Daily Need Coverage Score
154%
Oat
14%
Corn

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