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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
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
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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 18% 16% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
Oats
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 CholineCholine +∞%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn Oats
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium 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 Oats Opinion
Calories 96kcal 389kcal Oats
Protein 3.41g 16.89g Oats
Fats 1.5g 6.9g Oats
Vitamin C 5.5mg 0mg Corn
Net carbs 18.58g 55.67g Oats
Carbs 20.98g 66.27g Oats
Magnesium 26mg 177mg Oats
Calcium 3mg 54mg Oats
Potassium 218mg 429mg Oats
Iron 0.45mg 4.72mg Oats
Sugar 4.54g Oats
Fiber 2.4g 10.6g Oats
Copper 0.049mg 0.626mg Oats
Zinc 0.62mg 3.97mg Oats
Starch 7.17g Corn
Phosphorus 77mg 523mg Oats
Sodium 1mg 2mg Corn
Vitamin A 263IU 0IU Corn
Vitamin A 13µg 0µg Corn
Vitamin E 0.09mg Corn
Manganese 0.167mg 4.916mg Oats
Selenium 0.2µg Corn
Vitamin B1 0.093mg 0.763mg Oats
Vitamin B2 0.057mg 0.139mg Oats
Vitamin B3 1.683mg 0.961mg Corn
Vitamin B5 0.792mg 1.349mg Oats
Vitamin B6 0.139mg 0.119mg Corn
Vitamin K 0.4µg Corn
Folate 23µg 56µg Oats
Choline 29.1mg Corn
Saturated Fat 0.197g 1.217g Corn
Monounsaturated fat 0.374g 2.178g Oats
Polyunsaturated fat 0.603g 2.535g Oats
Tryptophan 0.023mg 0.234mg Oats
Threonine 0.133mg 0.575mg Oats
Isoleucine 0.133mg 0.694mg Oats
Leucine 0.358mg 1.284mg Oats
Lysine 0.141mg 0.701mg Oats
Methionine 0.069mg 0.312mg Oats
Phenylalanine 0.155mg 0.895mg Oats
Valine 0.191mg 0.937mg Oats
Histidine 0.091mg 0.405mg Oats
Fructose 0.79g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn Oats
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Corn
30%
Oats
Minerals Daily Need Coverage Score
14%
Corn
154%
Oats

Comparison summary

Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 4.54g)
Which food is cheaper?
Oats
Oats is cheaper (difference - $0.6)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 1.02g)
Which food is lower in glycemic index?
Corn
Corn 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

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.