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Maize vs Oatmeal - In-Depth Nutrition Comparison

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Significant differences between Maize and Oatmeal

  • Maize 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 Maize.
  • Oatmeal has 2 times less Vitamin B5 than Maize. Maize 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

Maize 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
4
:
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
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%

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
Maize
2
:
Contains more Vitamin C +∞%
Contains more Vitamin B5 +126.2%
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 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 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +126.2%
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

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.
Maize Oatmeal
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Maize Oatmeal Opinion
Net carbs 16.7g 9.97g Maize
Protein 3.27g 2.37g Maize
Fats 1.35g 1.36g Oatmeal
Carbs 18.7g 11.67g Maize
Calories 86kcal 68kcal Maize
Starch 5.7g 10.37g Oatmeal
Fructose 1.94g 0g Maize
Sugar 6.26g 0.46g Oatmeal
Fiber 2g 1.7g Maize
Calcium 2mg 80mg Oatmeal
Iron 0.52mg 5.96mg Oatmeal
Magnesium 37mg 26mg Maize
Phosphorus 89mg 77mg Maize
Potassium 270mg 61mg Maize
Sodium 15mg 49mg Maize
Zinc 0.46mg 0.62mg Oatmeal
Copper 0.054mg 0.066mg Oatmeal
Vitamin A 187IU 433IU Oatmeal
Vitamin E 0.07mg 0.07mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 0mg Maize
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 Maize
Vitamin B6 0.093mg 0.29mg Oatmeal
Folate 42µg 44µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0.4µg Oatmeal
Tryptophan 0.023mg 0.04mg Oatmeal
Threonine 0.129mg 0.083mg Maize
Isoleucine 0.129mg 0.105mg Maize
Leucine 0.348mg 0.2mg Maize
Lysine 0.137mg 0.135mg Maize
Methionine 0.067mg 0.04mg Maize
Phenylalanine 0.15mg 0.13mg Maize
Valine 0.185mg 0.151mg Maize
Histidine 0.089mg 0.057mg Maize
Cholesterol 0mg 0mg
Trans Fat 0g 0.003g Maize
Saturated Fat 0.325g 0.226g Oatmeal
Monounsaturated Fat 0.432g 0.391g Maize
Polyunsaturated fat 0.487g 0.426g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Maize
27
Oatmeal
Mineral Summary Score
18
Maize
44
Oatmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Maize
14%
Oatmeal
Carbohydrates
19%
Maize
12%
Oatmeal
Fats
6%
Maize
6%
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 vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 27)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Maize - 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.