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Corn vs. Oats — In-Depth Nutrition Comparison

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What are the main differences between corn and oats?

  • Oats have more manganese, copper, phosphorus, vitamin B1, iron, magnesium, fiber, zinc, vitamin B5, and folate than corn.
  • Oats' daily need coverage for manganese is 206% higher.

We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Oats types in this comparison.

Infographic

Corn 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.
Corn
Corn
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Oats
Oats
8
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 less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +580.8%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +96.8%
Contains more IronIron +948.9%
Contains more CopperCopper +1177.6%
Contains more ZincZinc +540.3%
Contains more PhosphorusPhosphorus +579.2%
Contains more ManganeseManganese +2843.7%

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.
Corn
Corn
6
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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Oats
Oats
4
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 +75.1%
Contains more Vitamin B6Vitamin B6 +16.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +720.4%
Contains more Vitamin B2Vitamin B2 +143.9%
Contains more Vitamin B5Vitamin B5 +70.3%
Contains more FolateFolate +143.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Oats DV% diff.
Manganese 0.167mg 4.916mg 206%
Copper 0.049mg 0.626mg 64%
Phosphorus 77mg 523mg 64%
Vitamin B1 0.093mg 0.763mg 56%
Iron 0.45mg 4.72mg 53%
Magnesium 26mg 177mg 36%
Fiber 2.4g 10.6g 33%
Zinc 0.62mg 3.97mg 30%
Protein 3.41g 16.89g 27%
Calories 96kcal 389kcal 15%
Carbs 20.98g 66.27g 15%
Polyunsaturated fat 0.603g 2.535g 13%
Vitamin B5 0.792mg 1.349mg 11%
Fats 1.5g 6.9g 8%
Folate 23µg 56µg 8%
Vitamin C 5.5mg 0mg 6%
Potassium 218mg 429mg 6%
Vitamin B2 0.057mg 0.139mg 6%
Calcium 3mg 54mg 5%
Vitamin B3 1.683mg 0.961mg 5%
Choline 29.1mg 5%
Saturated fat 0.197g 1.217g 5%
Monounsaturated fat 0.374g 2.178g 5%
Starch 7.17g 3%
Vitamin B6 0.139mg 0.119mg 2%
Vitamin A 13µg 0µg 1%
Vitamin E 0.09mg 1%
Fructose 0.79g 1%
Protein per 100 calories 3.6g 4.3g N/A
Calories per 10 g protein 282kcal 230kcal N/A
Weight per 100 calories 104g 26g N/A
Unsaturated / Saturated Fat ratio 5 3.9 N/A
Net carbs 18.58g 55.67g N/A
Sugar 4.54g N/A
Sodium 1mg 2mg 0%
Selenium 0.2µg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.023mg 0.234mg 0%
Threonine 0.133mg 0.575mg 0%
Isoleucine 0.133mg 0.694mg 0%
Leucine 0.358mg 1.284mg 0%
Lysine 0.141mg 0.701mg 0%
Methionine 0.069mg 0.312mg 0%
Phenylalanine 0.155mg 0.895mg 0%
Valine 0.191mg 0.937mg 0%
Histidine 0.091mg 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
1
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 +793.1%
Contains more ProteinProtein +395.3%
Contains more FatsFats +360%
Contains more CarbsCarbs +215.9%
Contains more OtherOther +145.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
1
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 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 -83.8%
Contains more Mono. FatMonounsaturated fat +482.4%
Contains more Poly. FatPolyunsaturated fat +320.4%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.