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Oat vs Maize - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Oat
Oat contains less Sugars (difference - 6.26g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 14)
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 is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 0.892g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Maize
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat Maize
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Oat
13
Maize
Mineral Summary Score
74
Oat
13
Maize

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
8
:
0
Maize
Contains more Iron +807.7%
Contains more Calcium +2600%
Contains more Potassium +58.9%
Contains more Magnesium +378.4%
Contains more Copper +1059.3%
Contains more Zinc +763%
Contains more Phosphorus +487.6%
Contains less Sodium -86.7%
Contains more Iron +807.7%
Contains more Calcium +2600%
Contains more Potassium +58.9%
Contains more Magnesium +378.4%
Contains more Copper +1059.3%
Contains more Zinc +763%
Contains more Phosphorus +487.6%
Contains less Sodium -86.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
4
:
5
Maize
Contains more Vitamin B1 +392.3%
Contains more Vitamin B2 +152.7%
Contains more Vitamin B5 +88.1%
Contains more Vitamin B6 +28%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +84.2%
Contains more Vitamin B1 +392.3%
Contains more Vitamin B2 +152.7%
Contains more Vitamin B5 +88.1%
Contains more Vitamin B6 +28%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +84.2%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
101%
Oat
20%
Maize
Carbohydrates
66%
Oat
19%
Maize
Fats
32%
Oat
6%
Maize

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Maize Opinion
Calories 389 86 Oat
Protein 16.89 3.27 Oat
Fats 6.9 1.35 Oat
Vitamin C 0 6.8 Maize
Carbs 66.27 18.7 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 0.52 Oat
Calcium 54 2 Oat
Potassium 429 270 Oat
Magnesium 177 37 Oat
Sugars 6.26 Maize
Fiber 10.6 2 Oat
Copper 0.626 0.054 Oat
Zinc 3.97 0.46 Oat
Starch 5.7 Maize
Phosphorus 523 89 Oat
Sodium 2 15 Oat
Vitamin A 0 187 Maize
Vitamin E 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.763 0.155 Oat
Vitamin B2 0.139 0.055 Oat
Vitamin B3 0.961 1.77 Maize
Vitamin B5 1.349 0.717 Oat
Vitamin B6 0.119 0.093 Oat
Vitamin B12 0 0
Vitamin K 0.3 Maize
Folic acid (B9) 0 0
Trans Fat 0 Oat
Saturated Fat 1.217 0.325 Maize
Monounsaturated Fat 2.178 0.432 Oat
Polyunsaturated fat 2.535 0.487 Oat
Tryptophan 0.234 0.023 Oat
Threonine 0.575 0.129 Oat
Isoleucine 0.694 0.129 Oat
Leucine 1.284 0.348 Oat
Lysine 0.701 0.137 Oat
Methionine 0.312 0.067 Oat
Phenylalanine 0.895 0.15 Oat
Valine 0.937 0.185 Oat
Histidine 0.405 0.089 Oat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.