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Corn raw vs. Oats — In-Depth Nutrition Comparison

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A recap on the differences between corn raw and oats

  • Corn raw is higher in vitamin C, yet oats are higher in manganese, copper, phosphorus, iron, vitamin B1, fiber, magnesium, zinc, and vitamin B5.
  • Oats cover your daily manganese needs 207% more than corn raw.

Food varieties used in this article are Corn, sweet, yellow, raw and Oats.

Infographic

Corn raw vs Oats 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.
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%
Oats
Oats
9
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 +378.4%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +58.9%
Contains more IronIron +807.7%
Contains more CopperCopper +1059.3%
Contains more ZincZinc +763%
Contains more PhosphorusPhosphorus +487.6%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +2916%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Oats
Oats
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +84.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +392.3%
Contains more Vitamin B2Vitamin B2 +152.7%
Contains more Vitamin B5Vitamin B5 +88.1%
Contains more Vitamin B6Vitamin B6 +28%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Oats DV% diff.
Manganese 0.163mg 4.916mg 207%
Copper 0.054mg 0.626mg 64%
Phosphorus 89mg 523mg 62%
Iron 0.52mg 4.72mg 53%
Vitamin B1 0.155mg 0.763mg 51%
Fiber 2g 10.6g 34%
Magnesium 37mg 177mg 33%
Zinc 0.46mg 3.97mg 32%
Protein 3.27g 16.89g 27%
Carbs 18.7g 66.27g 16%
Calories 86kcal 389kcal 15%
Polyunsaturated fat 0.487g 2.535g 14%
Vitamin B5 0.717mg 1.349mg 13%
Fats 1.35g 6.9g 9%
Vitamin C 6.8mg 0mg 8%
Vitamin B2 0.055mg 0.139mg 6%
Calcium 2mg 54mg 5%
Potassium 270mg 429mg 5%
Vitamin B3 1.77mg 0.961mg 5%
Folate 42µg 56µg 4%
Choline 23mg 4%
Saturated fat 0.325g 1.217g 4%
Monounsaturated fat 0.432g 2.178g 4%
Starch 5.7g 2%
Vitamin B6 0.093mg 0.119mg 2%
Fructose 1.94g 2%
Sodium 15mg 2mg 1%
Vitamin A 9µg 0µg 1%
Selenium 0.6µg 1%
Protein per 100 calories 3.8g 4.3g N/A
Calories per 10 g protein 263kcal 230kcal N/A
Weight per 100 calories 116g 26g N/A
Unsaturated / Saturated Fat ratio 2.8 3.9 N/A
Net carbs 16.7g 55.67g N/A
Sugar 6.26g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.023mg 0.234mg 0%
Threonine 0.129mg 0.575mg 0%
Isoleucine 0.129mg 0.694mg 0%
Leucine 0.348mg 1.284mg 0%
Lysine 0.137mg 0.701mg 0%
Methionine 0.067mg 0.312mg 0%
Phenylalanine 0.15mg 0.895mg 0%
Valine 0.185mg 0.937mg 0%
Histidine 0.089mg 0.405mg 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
Oats
Oats
4
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 WaterWater +825.2%
Contains more ProteinProtein +416.5%
Contains more FatsFats +411.1%
Contains more CarbsCarbs +254.4%
Contains more OtherOther +173%

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
Oats
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 -73.3%
Contains more Mono. FatMonounsaturated fat +404.2%
Contains more Poly. FatPolyunsaturated fat +420.5%

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. 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.