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Corn raw vs. Oatmeal — In-Depth Nutrition Comparison

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Significant differences between corn raw and oatmeal

  • Corn raw has more vitamin B5 and vitamin C; however, oatmeal is richer in iron, manganese, vitamin B6, vitamin B2, vitamin B1, selenium, vitamin B3, and calcium.
  • Oatmeal covers your daily iron needs 68% more than corn raw.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of corn raw is 52.

Specific food types used in this comparison are Corn, sweet, yellow, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 +42.3%
Contains more PotassiumPotassium +342.6%
Contains more PhosphorusPhosphorus +15.6%
Contains less SodiumSodium -69.4%
Contains more CalciumCalcium +3900%
Contains more IronIron +1046.2%
Contains more CopperCopper +22.2%
Contains more ZincZinc +34.8%
Contains more ManganeseManganese +242.3%
Contains more SeleniumSelenium +733.3%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +126.2%
Contains more CholineCholine +389.4%
Contains more Vitamin AVitamin A +1344.4%
Contains more Vitamin B1Vitamin B1 +67.7%
Contains more Vitamin B2Vitamin B2 +290.9%
Contains more Vitamin B3Vitamin B3 +70.9%
Contains more Vitamin B6Vitamin B6 +211.8%
Contains more Vitamin KVitamin K +33.3%
~equal in Vitamin E ~0.07mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~44µg

All nutrients comparison - raw data values

Nutrient Corn raw Oatmeal DV% diff.
Iron 0.52mg 5.96mg 68%
Manganese 0.163mg 0.558mg 17%
Vitamin B6 0.093mg 0.29mg 15%
Vitamin A 9µg 130µg 13%
Vitamin B2 0.055mg 0.215mg 12%
Vitamin B1 0.155mg 0.26mg 9%
Calcium 2mg 80mg 8%
Selenium 0.6µg 5µg 8%
Vitamin C 6.8mg 0mg 8%
Vitamin B5 0.717mg 0.317mg 8%
Vitamin B3 1.77mg 3.025mg 8%
Potassium 270mg 61mg 6%
Magnesium 37mg 26mg 3%
Choline 23mg 4.7mg 3%
Carbs 18.7g 11.67g 2%
Starch 5.7g 10.37g 2%
Phosphorus 89mg 77mg 2%
Protein 3.27g 2.37g 2%
Fructose 1.94g 0g 2%
Folate 42µg 44µg 1%
Calories 86kcal 68kcal 1%
Zinc 0.46mg 0.62mg 1%
Copper 0.054mg 0.066mg 1%
Fiber 2g 1.7g 1%
Sodium 15mg 49mg 1%
Fats 1.35g 1.36g 0%
Net carbs 16.7g 9.97g N/A
Sugar 6.26g 0.46g N/A
Vitamin E 0.07mg 0.07mg 0%
Vitamin K 0.3µg 0.4µg 0%
Trans fat 0g 0.003g N/A
Saturated fat 0.325g 0.226g 0%
Monounsaturated fat 0.432g 0.391g 0%
Polyunsaturated fat 0.487g 0.426g 0%
Tryptophan 0.023mg 0.04mg 0%
Threonine 0.129mg 0.083mg 0%
Isoleucine 0.129mg 0.105mg 0%
Leucine 0.348mg 0.2mg 0%
Lysine 0.137mg 0.135mg 0%
Methionine 0.067mg 0.04mg 0%
Phenylalanine 0.15mg 0.13mg 0%
Valine 0.185mg 0.151mg 0%
Histidine 0.089mg 0.057mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +38%
Contains more CarbsCarbs +60.2%
Contains more WaterWater +10.5%
~equal in Fats ~1.36g
~equal in Other ~0.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 +14.3%
Contains less Sat. FatSaturated fat -30.5%
~equal in Monounsaturated fat ~0.391g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 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 SucroseSucrose +206.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +81.9%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.