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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, however, Oatmeal is richer in Iron, Manganese, Vitamin B6, Vitamin A RAE, Vitamin B2, Vitamin B1, Selenium, Vitamin B3, and Calcium.
  • Oatmeal covers your daily Iron needs 68% more than Corn raw.
  • Oatmeal has 2 times less Vitamin B5 than Corn raw. Corn raw has 0.717mg of Vitamin B5, while Oatmeal has 0.317mg.

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
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.
Contains more Magnesium +42.3%
Contains more Phosphorus +15.6%
Contains more Potassium +342.6%
Contains less Sodium -69.4%
Contains more Calcium +3900%
Contains more Iron +1046.2%
Contains more Zinc +34.8%
Contains more Copper +22.2%
Contains more Manganese +242.3%
Contains more Selenium +733.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +42.3%
Contains more Phosphorus +15.6%
Contains more Potassium +342.6%
Contains less Sodium -69.4%
Contains more Calcium +3900%
Contains more Iron +1046.2%
Contains more Zinc +34.8%
Contains more Copper +22.2%
Contains more Manganese +242.3%
Contains more Selenium +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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B5 +126.2%
Contains more Choline +389.4%
Contains more Vitamin A +131.6%
Contains more Vitamin B1 +67.7%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +70.9%
Contains more Vitamin B6 +211.8%
Contains more Vitamin K +33.3%
Equal in Vitamin E - 0.07
Equal in Folate - 44
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 13% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 3% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +126.2%
Contains more Choline +389.4%
Contains more Vitamin A +131.6%
Contains more Vitamin B1 +67.7%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +70.9%
Contains more Vitamin B6 +211.8%
Contains more Vitamin K +33.3%
Equal in Vitamin E - 0.07
Equal in Folate - 44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +38%
Contains more Carbs +60.2%
Contains more Other +10.5%
Contains more Water +10.5%
Equal in Fats - 1.36
Equal in Other - 0.57
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 Protein +38%
Contains more Carbs +60.2%
Contains more Other +10.5%
Contains more Water +10.5%
Equal in Fats - 1.36
Equal in Other - 0.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +10.5%
Contains more Polyunsaturated fat +14.3%
Contains less Saturated Fat -30.5%
Equal in Monounsaturated Fat - 0.391
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +10.5%
Contains more Polyunsaturated fat +14.3%
Contains less Saturated Fat -30.5%
Equal in Monounsaturated Fat - 0.391

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +206.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +81.9%
Contains more Galactose +∞%
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 Sucrose +206.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +81.9%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn raw Oatmeal
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Corn raw Oatmeal Opinion
Net carbs 16.7g 9.97g Corn raw
Protein 3.27g 2.37g Corn raw
Fats 1.35g 1.36g Oatmeal
Carbs 18.7g 11.67g Corn raw
Calories 86kcal 68kcal Corn raw
Starch 5.7g 10.37g Oatmeal
Fructose 1.94g 0g Corn raw
Sugar 6.26g 0.46g Oatmeal
Fiber 2g 1.7g Corn raw
Calcium 2mg 80mg Oatmeal
Iron 0.52mg 5.96mg Oatmeal
Magnesium 37mg 26mg Corn raw
Phosphorus 89mg 77mg Corn raw
Potassium 270mg 61mg Corn raw
Sodium 15mg 49mg Corn raw
Zinc 0.46mg 0.62mg Oatmeal
Copper 0.054mg 0.066mg Oatmeal
Manganese 0.163mg 0.558mg Oatmeal
Selenium 0.6µg 5µg Oatmeal
Vitamin A 187IU 433IU Oatmeal
Vitamin A RAE 9µg 130µg Oatmeal
Vitamin E 0.07mg 0.07mg
Vitamin C 6.8mg 0mg Corn raw
Vitamin B1 0.155mg 0.26mg Oatmeal
Vitamin B2 0.055mg 0.215mg Oatmeal
Vitamin B3 1.77mg 3.025mg Oatmeal
Vitamin B5 0.717mg 0.317mg Corn raw
Vitamin B6 0.093mg 0.29mg Oatmeal
Folate 42µg 44µg Oatmeal
Choline 23mg 4.7mg Corn raw
Vitamin K 0.3µg 0.4µg Oatmeal
Tryptophan 0.023mg 0.04mg Oatmeal
Threonine 0.129mg 0.083mg Corn raw
Isoleucine 0.129mg 0.105mg Corn raw
Leucine 0.348mg 0.2mg Corn raw
Lysine 0.137mg 0.135mg Corn raw
Methionine 0.067mg 0.04mg Corn raw
Phenylalanine 0.15mg 0.13mg Corn raw
Valine 0.185mg 0.151mg Corn raw
Histidine 0.089mg 0.057mg Corn raw
Trans Fat 0g 0.003g Corn raw
Saturated Fat 0.325g 0.226g Oatmeal
Monounsaturated Fat 0.432g 0.391g Corn raw
Polyunsaturated fat 0.487g 0.426g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Corn raw
25%
Oatmeal
Minerals Daily Need Coverage Score
17%
Corn raw
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 5.8g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.099g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.2)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 27)
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. 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.