Corn raw vs Oat - In-Depth Nutrition Comparison
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A recap on differences between Corn raw and Oat
- Corn raw is higher in Vitamin C, yet Oat is higher in Manganese, Copper, Phosphorus, Iron, Vitamin B1, Fiber, Magnesium, Zinc, and Vitamin B5.
- Oat covers your daily Manganese needs 207% more than Corn raw.
Food varieties used in this article are Corn, sweet, yellow, raw and 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+2600%
Contains
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Iron
+807.7%
Contains
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Magnesium
+378.4%
Contains
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Phosphorus
+487.6%
Contains
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Potassium
+58.9%
Contains
less
Sodium
-86.7%
Contains
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Zinc
+763%
Contains
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Copper
+1059.3%
Contains
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Calcium
+2600%
Contains
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Iron
+807.7%
Contains
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Magnesium
+378.4%
Contains
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Phosphorus
+487.6%
Contains
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Potassium
+58.9%
Contains
less
Sodium
-86.7%
Contains
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Zinc
+763%
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Copper
+1059.3%
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
:
Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
Contains
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Vitamin B3
+84.2%
Contains
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Vitamin B1
+392.3%
Contains
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Vitamin B2
+152.7%
Contains
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Vitamin B5
+88.1%
Contains
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Vitamin B6
+28%
Contains
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Folate
+33.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+84.2%
Contains
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Vitamin B1
+392.3%
Contains
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Vitamin B2
+152.7%
Contains
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Vitamin B5
+88.1%
Contains
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Vitamin B6
+28%
Contains
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Folate
+33.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+825.2%
Contains
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Protein
+416.5%
Contains
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Fats
+411.1%
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Carbs
+254.4%
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Other
+173%
Contains
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Water
+825.2%
Contains
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Protein
+416.5%
Contains
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Fats
+411.1%
Contains
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Carbs
+254.4%
Contains
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Other
+173%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-73.3%
Contains
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Monounsaturated Fat
+404.2%
Contains
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Polyunsaturated fat
+420.5%
Contains
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Saturated Fat
-73.3%
Contains
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Monounsaturated Fat
+404.2%
Contains
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Polyunsaturated fat
+420.5%
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 16.7g | 55.67g |
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| Protein | 3.27g | 16.89g |
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| Fats | 1.35g | 6.9g |
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| Carbs | 18.7g | 66.27g |
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| Calories | 86kcal | 389kcal |
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| Starch | 5.7g |
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| Fructose | 1.94g |
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| Sugar | 6.26g |
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| Fiber | 2g | 10.6g |
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| Calcium | 2mg | 54mg |
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| Iron | 0.52mg | 4.72mg |
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| Magnesium | 37mg | 177mg |
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| Phosphorus | 89mg | 523mg |
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| Potassium | 270mg | 429mg |
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| Sodium | 15mg | 2mg |
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| Zinc | 0.46mg | 3.97mg |
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| Copper | 0.054mg | 0.626mg |
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| Vitamin A | 187IU | 0IU |
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| Vitamin A RAE | 9µg | 0µg |
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| Vitamin E | 0.07mg |
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| Vitamin C | 6.8mg | 0mg |
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| Vitamin B1 | 0.155mg | 0.763mg |
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| Vitamin B2 | 0.055mg | 0.139mg |
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| Vitamin B3 | 1.77mg | 0.961mg |
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| Vitamin B5 | 0.717mg | 1.349mg |
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| Vitamin B6 | 0.093mg | 0.119mg |
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| Folate | 42µg | 56µg |
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| Vitamin K | 0.3µg |
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| Tryptophan | 0.023mg | 0.234mg |
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| Threonine | 0.129mg | 0.575mg |
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| Isoleucine | 0.129mg | 0.694mg |
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| Leucine | 0.348mg | 1.284mg |
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| Lysine | 0.137mg | 0.701mg |
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| Methionine | 0.067mg | 0.312mg |
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| Phenylalanine | 0.15mg | 0.895mg |
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| Valine | 0.185mg | 0.937mg |
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| Histidine | 0.089mg | 0.405mg |
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| Saturated Fat | 0.325g | 1.217g |
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| Monounsaturated Fat | 0.432g | 2.178g |
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| Polyunsaturated fat | 0.487g | 2.535g |
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| Omega-6 - Linoleic acid | 0.468g |
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| Omega-3 - ALA | 0.014g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
18%
33%
Minerals Daily Need Coverage Score
18%
112%
Comparison summary
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Oat contains less Sodium (difference - 13mg)
Which food is cheaper?
Oat is cheaper (difference - $0.6)
Which food is richer in minerals?
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Corn raw is lower in Saturated Fat (difference - 0.892g)
Which food is lower in glycemic index?
Corn raw is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.