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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, 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).

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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 Potassium +342.6%
Contains more Magnesium +42.3%
Contains more Phosphorus +15.6%
Contains less Sodium -69.4%
Contains more Iron +1046.2%
Contains more Calcium +3900%
Contains more Copper +22.2%
Contains more Zinc +34.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains more Potassium +342.6%
Contains more Magnesium +42.3%
Contains more Phosphorus +15.6%
Contains less Sodium -69.4%
Contains more Iron +1046.2%
Contains more Calcium +3900%
Contains more Copper +22.2%
Contains more Zinc +34.8%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Maize Oatmeal Opinion
Calories 86 68 Maize
Protein 3.27 2.37 Maize
Fats 1.35 1.36 Oatmeal
Vitamin C 6.8 0 Maize
Carbs 18.7 11.67 Maize
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 5.96 Oatmeal
Calcium 2 80 Oatmeal
Potassium 270 61 Maize
Magnesium 37 26 Maize
Sugar 6.26 0.46 Oatmeal
Fiber 2 1.7 Maize
Copper 0.054 0.066 Oatmeal
Zinc 0.46 0.62 Oatmeal
Starch 5.7 10.37 Oatmeal
Phosphorus 89 77 Maize
Sodium 15 49 Maize
Vitamin A 187 433 Oatmeal
Vitamin E 0.07 0.07
Vitamin D 0 0
Vitamin B1 0.155 0.26 Oatmeal
Vitamin B2 0.055 0.215 Oatmeal
Vitamin B3 1.77 3.025 Oatmeal
Vitamin B5 0.717 0.317 Maize
Vitamin B6 0.093 0.29 Oatmeal
Vitamin B12 0 0
Vitamin K 0.3 0.4 Oatmeal
Folate 42 44 Oatmeal
Trans Fat 0 0.003 Maize
Saturated Fat 0.325 0.226 Oatmeal
Monounsaturated Fat 0.432 0.391 Maize
Polyunsaturated fat 0.487 0.426 Maize
Tryptophan 0.023 0.04 Oatmeal
Threonine 0.129 0.083 Maize
Isoleucine 0.129 0.105 Maize
Leucine 0.348 0.2 Maize
Lysine 0.137 0.135 Maize
Methionine 0.067 0.04 Maize
Phenylalanine 0.15 0.13 Maize
Valine 0.185 0.151 Maize
Histidine 0.089 0.057 Maize
Fructose 1.94 0 Maize

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.