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Cornmeal vs. Oatmeal — In-Depth Nutrition Comparison

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A recap on differences between cornmeal and oatmeal

  • Cornmeal has more folate, vitamin B1, vitamin B2, vitamin B3, selenium, and fiber; however, oatmeal is higher in iron, manganese, vitamin B6, and calcium.
  • Cornmeal covers your daily folate needs 41% more than oatmeal.
  • Oatmeal contains 2 times less fiber than cornmeal. Cornmeal contains 3.9g of fiber, while oatmeal contains 1.7g.
  • The glycemic index of oatmeal is higher.

Food varieties used in this article are Cornmeal, degermed, enriched, yellow and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Cornmeal vs Oatmeal infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +132.8%
Contains more CopperCopper +15.2%
Contains more PhosphorusPhosphorus +28.6%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +110%
Contains more CalciumCalcium +2566.7%
Contains more IronIron +36.7%
Contains more ManganeseManganese +220.7%
~equal in Zinc ~0.62mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin B1Vitamin B1 +111.9%
Contains more Vitamin B2Vitamin B2 +77.7%
Contains more Vitamin B3Vitamin B3 +64.2%
Contains more FolateFolate +375%
Contains more CholineCholine +83%
Contains more Vitamin AVitamin A +1081.8%
Contains more Vitamin B5Vitamin B5 +32.1%
Contains more Vitamin B6Vitamin B6 +59.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal Oatmeal DV% diff.
Folate 209µg 44µg 41%
Starch 73.3g 10.37g 26%
Vitamin B1 0.551mg 0.26mg 24%
Carbs 79.45g 11.67g 23%
Iron 4.36mg 5.96mg 20%
Manganese 0.174mg 0.558mg 17%
Calories 370kcal 68kcal 15%
Vitamin A 11µg 130µg 13%
Vitamin B2 0.382mg 0.215mg 13%
Vitamin B3 4.968mg 3.025mg 12%
Selenium 10.5µg 5µg 10%
Protein 7.11g 2.37g 9%
Fiber 3.9g 1.7g 9%
Calcium 3mg 80mg 8%
Vitamin B6 0.182mg 0.29mg 8%
Polyunsaturated fat 0.828g 0.426g 3%
Phosphorus 99mg 77mg 3%
Potassium 142mg 61mg 2%
Sodium 7mg 49mg 2%
Vitamin B5 0.24mg 0.317mg 2%
Fats 1.75g 1.36g 1%
Magnesium 32mg 26mg 1%
Choline 8.6mg 4.7mg 1%
Copper 0.076mg 0.066mg 1%
Net carbs 75.55g 9.97g N/A
Sugar 1.61g 0.46g N/A
Zinc 0.66mg 0.62mg 0%
Vitamin E 0.12mg 0.07mg 0%
Vitamin K 0µg 0.4µg 0%
Trans fat 0g 0.003g N/A
Saturated fat 0.22g 0.226g 0%
Monounsaturated fat 0.39g 0.391g 0%
Tryptophan 0.038mg 0.04mg 0%
Threonine 0.172mg 0.083mg 0%
Isoleucine 0.242mg 0.105mg 0%
Leucine 1.006mg 0.2mg 0%
Lysine 0.105mg 0.135mg 0%
Methionine 0.162mg 0.04mg 0%
Phenylalanine 0.366mg 0.13mg 0%
Valine 0.337mg 0.151mg 0%
Histidine 0.172mg 0.057mg 0%
Fructose 0.17g 0g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +200%
Contains more FatsFats +28.7%
Contains more CarbsCarbs +580.8%
Contains more WaterWater +651.6%
Contains more OtherOther +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Poly. FatPolyunsaturated fat +94.4%
~equal in Saturated fat ~0.226g
~equal in Monounsaturated fat ~0.391g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more StarchStarch +606.8%
Contains more SucroseSucrose +134.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.