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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

Corn raw vs Oat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Oat
Contains more Calcium +2600%
Contains more Iron +807.7%
Contains more Magnesium +378.4%
Contains more Phosphorus +487.6%
Contains more Potassium +58.9%
Contains less Sodium -86.7%
Contains more Zinc +763%
Contains more Copper +1059.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Calcium +2600%
Contains more Iron +807.7%
Contains more Magnesium +378.4%
Contains more Phosphorus +487.6%
Contains more Potassium +58.9%
Contains less Sodium -86.7%
Contains more Zinc +763%
Contains more 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
:
5
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +84.2%
Contains more Vitamin B1 +392.3%
Contains more Vitamin B2 +152.7%
Contains more Vitamin B5 +88.1%
Contains more Vitamin B6 +28%
Contains more Folate +33.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +84.2%
Contains more Vitamin B1 +392.3%
Contains more Vitamin B2 +152.7%
Contains more Vitamin B5 +88.1%
Contains more Vitamin B6 +28%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Oat
Contains more Water +825.2%
Contains more Protein +416.5%
Contains more Fats +411.1%
Contains more Carbs +254.4%
Contains more Other +173%
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
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 Water +825.2%
Contains more Protein +416.5%
Contains more Fats +411.1%
Contains more Carbs +254.4%
Contains more Other +173%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Oat
Contains less Saturated Fat -73.3%
Contains more Monounsaturated Fat +404.2%
Contains more Polyunsaturated fat +420.5%
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -73.3%
Contains more Monounsaturated Fat +404.2%
Contains more 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.
Corn raw Oat
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn raw Oat Opinion
Net carbs 16.7g 55.67g Oat
Protein 3.27g 16.89g Oat
Fats 1.35g 6.9g Oat
Carbs 18.7g 66.27g Oat
Calories 86kcal 389kcal Oat
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Oat
Fiber 2g 10.6g Oat
Calcium 2mg 54mg Oat
Iron 0.52mg 4.72mg Oat
Magnesium 37mg 177mg Oat
Phosphorus 89mg 523mg Oat
Potassium 270mg 429mg Oat
Sodium 15mg 2mg Oat
Zinc 0.46mg 3.97mg Oat
Copper 0.054mg 0.626mg Oat
Vitamin A 187IU 0IU Corn raw
Vitamin A RAE 9µg 0µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 6.8mg 0mg Corn raw
Vitamin B1 0.155mg 0.763mg Oat
Vitamin B2 0.055mg 0.139mg Oat
Vitamin B3 1.77mg 0.961mg Corn raw
Vitamin B5 0.717mg 1.349mg Oat
Vitamin B6 0.093mg 0.119mg Oat
Folate 42µg 56µg Oat
Vitamin K 0.3µg Corn raw
Tryptophan 0.023mg 0.234mg Oat
Threonine 0.129mg 0.575mg Oat
Isoleucine 0.129mg 0.694mg Oat
Leucine 0.348mg 1.284mg Oat
Lysine 0.137mg 0.701mg Oat
Methionine 0.067mg 0.312mg Oat
Phenylalanine 0.15mg 0.895mg Oat
Valine 0.185mg 0.937mg Oat
Histidine 0.089mg 0.405mg Oat
Saturated Fat 0.325g 1.217g Corn raw
Monounsaturated Fat 0.432g 2.178g Oat
Polyunsaturated fat 0.487g 2.535g Oat
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 Oat
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 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%
Corn raw
33%
Oat
Minerals Daily Need Coverage Score
18%
Corn raw
112%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 13mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.6)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 0.892g)
Which food is lower in glycemic index?
Corn raw
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.

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