Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Cornmeal
  5. Compare
  6. Cornmeal vs. Oat

Cornmeal vs. Oat — In-Depth Nutrition Comparison

Compare

Significant differences between Cornmeal and Oat

  • Cornmeal has more Folate, Vitamin B3, and Vitamin B2, however, Oat is richer in Manganese, Copper, Phosphorus, Magnesium, Zinc, Fiber, and Vitamin B5.
  • Oat covers your daily Manganese needs 206% more than Cornmeal.
  • Oat has 5 times less Vitamin B3 than Cornmeal. Cornmeal has 4.968mg of Vitamin B3, while Oat has 0.961mg.

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

Infographic

Cornmeal vs Oat 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.
Cornmeal
Cornmeal
1
:
9
Oat
Oat
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 - 4.72
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
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 - 4.72

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.
Cornmeal
Cornmeal
7
:
2
Oat
Oat
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%
Contains more Vitamin B1 +38.5%
Contains more Vitamin B5 +462.1%
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%
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%
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%
Contains more Vitamin B1 +38.5%
Contains more Vitamin B5 +462.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
3
Oat
Oat
Contains more Carbs +19.9%
Contains more Water +36%
Contains more Protein +137.6%
Contains more Fats +294.3%
Contains more Other +237.3%
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
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
Contains more Carbs +19.9%
Contains more Water +36%
Contains more Protein +137.6%
Contains more Fats +294.3%
Contains more Other +237.3%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

People also compare

Cornmeal
Cornmeal vs Couscous
Couscous
Cornmeal
Cornmeal vs Millet raw
Millet raw
Cornmeal
Cornmeal vs Brown rice
Brown rice
Oat
Oat vs Wheat
Wheat
Oat
Oat vs Arborio rice
Arborio rice
Oat
Oat vs Glutinous rice
Glutinous rice

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

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