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Cornmeal vs. Oats — In-Depth Nutrition Comparison

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Significant differences between cornmeal and oats

  • Cornmeal has more folate, vitamin B3, and vitamin B2; however, oats are richer in manganese, copper, phosphorus, magnesium, zinc, fiber, and vitamin B5.
  • Oats cover your daily manganese needs 206% more than cornmeal.
  • Oats have 5 times less vitamin B3 than cornmeal. Cornmeal has 4.968mg of vitamin B3, while oats have 0.961mg.

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

Infographic

Cornmeal vs Oats 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%
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +453.1%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +202.1%
Contains more CopperCopper +723.7%
Contains more ZincZinc +501.5%
Contains more PhosphorusPhosphorus +428.3%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +2725.3%
~equal in Iron ~4.72mg

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%
Oats
2
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +174.8%
Contains more Vitamin B3Vitamin B3 +417%
Contains more Vitamin B6Vitamin B6 +52.9%
Contains more FolateFolate +273.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +38.5%
Contains more Vitamin B5Vitamin B5 +462.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
Oats
3
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 CarbsCarbs +19.9%
Contains more WaterWater +36%
Contains more ProteinProtein +137.6%
Contains more FatsFats +294.3%
Contains more OtherOther +237.3%

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
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -81.9%
Contains more Mono. FatMonounsaturated fat +458.5%
Contains more Poly. FatPolyunsaturated 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 Oats
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 Oats DV% diff.
Manganese 0.174mg 4.916mg 206%
Phosphorus 99mg 523mg 61%
Copper 0.076mg 0.626mg 61%
Folate 209µg 56µg 38%
Magnesium 32mg 177mg 35%
Zinc 0.66mg 3.97mg 30%
Starch 73.3g 30%
Fiber 3.9g 10.6g 27%
Vitamin B3 4.968mg 0.961mg 25%
Vitamin B5 0.24mg 1.349mg 22%
Protein 7.11g 16.89g 20%
Selenium 10.5µg 19%
Vitamin B2 0.382mg 0.139mg 19%
Vitamin B1 0.551mg 0.763mg 18%
Polyunsaturated fat 0.828g 2.535g 11%
Potassium 142mg 429mg 8%
Fats 1.75g 6.9g 8%
Vitamin B6 0.182mg 0.119mg 5%
Calcium 3mg 54mg 5%
Saturated fat 0.22g 1.217g 5%
Monounsaturated fat 0.39g 2.178g 4%
Iron 4.36mg 4.72mg 4%
Carbs 79.45g 66.27g 4%
Choline 8.6mg 2%
Calories 370kcal 389kcal 1%
Vitamin E 0.12mg 1%
Vitamin A 11µg 0µg 1%
Net carbs 75.55g 55.67g N/A
Sugar 1.61g N/A
Sodium 7mg 2mg 0%
Tryptophan 0.038mg 0.234mg 0%
Threonine 0.172mg 0.575mg 0%
Isoleucine 0.242mg 0.694mg 0%
Leucine 1.006mg 1.284mg 0%
Lysine 0.105mg 0.701mg 0%
Methionine 0.162mg 0.312mg 0%
Phenylalanine 0.366mg 0.895mg 0%
Valine 0.337mg 0.937mg 0%
Histidine 0.172mg 0.405mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Oats
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
42%
Cornmeal
30%
Oats
Minerals Daily Need Coverage Score
37%
Cornmeal
154%
Oats

Comparison summary

Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Oats
Oats is lower in glycemic index (difference - 9)
Which food is cheaper?
Oats
Oats is cheaper (difference - $0.8)
Which food is richer in minerals?
Oats
Oats 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. Oats - 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.