Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Cornmeal vs Oatmeal - In-Depth Nutrition Comparison

Compare

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 A RAE, and Vitamin B6.
  • 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.

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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +23.1%
Contains more Phosphorus +28.6%
Contains more Potassium +132.8%
Contains less Sodium -85.7%
Contains more Copper +15.2%
Contains more Calcium +2566.7%
Contains more Iron +36.7%
Equal in Zinc - 0.62
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +23.1%
Contains more Phosphorus +28.6%
Contains more Potassium +132.8%
Contains less Sodium -85.7%
Contains more Copper +15.2%
Contains more Calcium +2566.7%
Contains more Iron +36.7%
Equal in Zinc - 0.62

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
:
Contains more Vitamin E +71.4%
Contains more Vitamin B1 +111.9%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +64.2%
Contains more Folate +375%
Contains more Vitamin A +102.3%
Contains more Vitamin B5 +32.1%
Contains more Vitamin B6 +59.3%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +71.4%
Contains more Vitamin B1 +111.9%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +64.2%
Contains more Folate +375%
Contains more Vitamin A +102.3%
Contains more Vitamin B5 +32.1%
Contains more Vitamin B6 +59.3%
Contains more Vitamin K +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Oatmeal Opinion
Net carbs 75.55g 9.97g Cornmeal
Protein 7.11g 2.37g Cornmeal
Fats 1.75g 1.36g Cornmeal
Carbs 79.45g 11.67g Cornmeal
Calories 370kcal 68kcal Cornmeal
Starch 73.3g 10.37g Cornmeal
Fructose 0.17g 0g Cornmeal
Sugar 1.61g 0.46g Oatmeal
Fiber 3.9g 1.7g Cornmeal
Calcium 3mg 80mg Oatmeal
Iron 4.36mg 5.96mg Oatmeal
Magnesium 32mg 26mg Cornmeal
Phosphorus 99mg 77mg Cornmeal
Potassium 142mg 61mg Cornmeal
Sodium 7mg 49mg Cornmeal
Zinc 0.66mg 0.62mg Cornmeal
Copper 0.076mg 0.066mg Cornmeal
Vitamin A 214IU 433IU Oatmeal
Vitamin E 0.12mg 0.07mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.551mg 0.26mg Cornmeal
Vitamin B2 0.382mg 0.215mg Cornmeal
Vitamin B3 4.968mg 3.025mg Cornmeal
Vitamin B5 0.24mg 0.317mg Oatmeal
Vitamin B6 0.182mg 0.29mg Oatmeal
Folate 209µg 44µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.4µg Oatmeal
Tryptophan 0.038mg 0.04mg Oatmeal
Threonine 0.172mg 0.083mg Cornmeal
Isoleucine 0.242mg 0.105mg Cornmeal
Leucine 1.006mg 0.2mg Cornmeal
Lysine 0.105mg 0.135mg Oatmeal
Methionine 0.162mg 0.04mg Cornmeal
Phenylalanine 0.366mg 0.13mg Cornmeal
Valine 0.337mg 0.151mg Cornmeal
Histidine 0.172mg 0.057mg Cornmeal
Cholesterol 0mg 0mg
Trans Fat 0g 0.003g Cornmeal
Saturated Fat 0.22g 0.226g Cornmeal
Monounsaturated Fat 0.39g 0.391g Oatmeal
Polyunsaturated fat 0.828g 0.426g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Cornmeal
27
Oatmeal
Mineral Summary Score
36
Cornmeal
44
Oatmeal

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 food.
Protein
43%
Cornmeal
14%
Oatmeal
Carbohydrates
79%
Cornmeal
12%
Oatmeal
Fats
8%
Cornmeal
6%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.15g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.4)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 42mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.