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Cornmeal vs Oat - In-Depth Nutrition Comparison

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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.

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Cornmeal vs Oat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Oat
Contains more Calcium +1700%
Contains more Potassium +202.1%
Contains more Magnesium +453.1%
Contains more Copper +723.7%
Contains more Zinc +501.5%
Contains more Phosphorus +428.3%
Contains less Sodium -71.4%
Equal in Iron - 4.72
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Calcium +1700%
Contains more Potassium +202.1%
Contains more Magnesium +453.1%
Contains more Copper +723.7%
Contains more Zinc +501.5%
Contains more Phosphorus +428.3%
Contains less Sodium -71.4%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
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%

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
33
Oat
Mineral Summary Score
36
Cornmeal
112
Oat

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
101%
Oat
Carbohydrates
79%
Cornmeal
66%
Oat
Fats
8%
Cornmeal
32%
Oat

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Cornmeal Oat Opinion
Calories 370 389 Oat
Protein 7.11 16.89 Oat
Fats 1.75 6.9 Oat
Vitamin C 0 0
Carbs 79.45 66.27 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 4.72 Oat
Calcium 3 54 Oat
Potassium 142 429 Oat
Magnesium 32 177 Oat
Sugar 1.61 Oat
Fiber 3.9 10.6 Oat
Copper 0.076 0.626 Oat
Zinc 0.66 3.97 Oat
Starch 73.3 Cornmeal
Phosphorus 99 523 Oat
Sodium 7 2 Oat
Vitamin A 214 0 Cornmeal
Vitamin E 0.12 Cornmeal
Vitamin D 0 0
Vitamin B1 0.551 0.763 Oat
Vitamin B2 0.382 0.139 Cornmeal
Vitamin B3 4.968 0.961 Cornmeal
Vitamin B5 0.24 1.349 Oat
Vitamin B6 0.182 0.119 Cornmeal
Vitamin B12 0 0
Vitamin K 0 Cornmeal
Folate 209 56 Cornmeal
Trans Fat 0 Oat
Saturated Fat 0.22 1.217 Cornmeal
Monounsaturated Fat 0.39 2.178 Oat
Polyunsaturated fat 0.828 2.535 Oat
Tryptophan 0.038 0.234 Oat
Threonine 0.172 0.575 Oat
Isoleucine 0.242 0.694 Oat
Leucine 1.006 1.284 Oat
Lysine 0.105 0.701 Oat
Methionine 0.162 0.312 Oat
Phenylalanine 0.366 0.895 Oat
Valine 0.337 0.937 Oat
Histidine 0.172 0.405 Oat
Fructose 0.17 Cornmeal

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. 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.