Oatmeal vs. Cornmeal — In-Depth Nutrition Comparison
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A recap on differences between oatmeal and cornmeal
- Oatmeal has more iron, manganese, vitamin B6, and calcium; however, cornmeal is higher in folate, vitamin B1, vitamin B2, vitamin B3, selenium, and fiber.
- Cornmeal covers your daily folate needs 41% more than oatmeal.
- Cornmeal contains 27 times less calcium than oatmeal. Oatmeal contains 80mg of calcium, while cornmeal contains 3mg.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cornmeal, degermed, enriched, yellow.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +2566.7% |
| Contains more IronIron | +36.7% |
| Contains more ManganeseManganese | +220.7% |
| Contains more MagnesiumMagnesium | +23.1% |
| Contains more PotassiumPotassium | +132.8% |
| Contains more CopperCopper | +15.2% |
| Contains more PhosphorusPhosphorus | +28.6% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +110% |
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.
| Contains more Vitamin AVitamin A | +1081.8% |
| Contains more Vitamin B5Vitamin B5 | +32.1% |
| Contains more Vitamin B6Vitamin B6 | +59.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +71.4% |
| Contains more Vitamin B1Vitamin B1 | +111.9% |
| Contains more Vitamin B2Vitamin B2 | +77.7% |
| Contains more Vitamin B3Vitamin B3 | +64.2% |
| Contains more FolateFolate | +375% |
| Contains more CholineCholine | +83% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 44µg | 209µg | 41% |
| Starch | 10.37g | 73.3g | 26% |
| Vitamin B1 | 0.26mg | 0.551mg | 24% |
| Carbs | 11.67g | 79.45g | 23% |
| Iron | 5.96mg | 4.36mg | 20% |
| Manganese | 0.558mg | 0.174mg | 17% |
| Calories | 68kcal | 370kcal | 15% |
| Vitamin A | 130µg | 11µg | 13% |
| Vitamin B2 | 0.215mg | 0.382mg | 13% |
| Vitamin B3 | 3.025mg | 4.968mg | 12% |
| Selenium | 5µg | 10.5µg | 10% |
| Protein | 2.37g | 7.11g | 9% |
| Fiber | 1.7g | 3.9g | 9% |
| Calcium | 80mg | 3mg | 8% |
| Vitamin B6 | 0.29mg | 0.182mg | 8% |
| Polyunsaturated fat | 0.426g | 0.828g | 3% |
| Phosphorus | 77mg | 99mg | 3% |
| Potassium | 61mg | 142mg | 2% |
| Sodium | 49mg | 7mg | 2% |
| Vitamin B5 | 0.317mg | 0.24mg | 2% |
| Fats | 1.36g | 1.75g | 1% |
| Magnesium | 26mg | 32mg | 1% |
| Choline | 4.7mg | 8.6mg | 1% |
| Copper | 0.066mg | 0.076mg | 1% |
| Net carbs | 9.97g | 75.55g | N/A |
| Sugar | 0.46g | 1.61g | N/A |
| Zinc | 0.62mg | 0.66mg | 0% |
| Vitamin E | 0.07mg | 0.12mg | 0% |
| Vitamin K | 0.4µg | 0µg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Saturated fat | 0.226g | 0.22g | 0% |
| Monounsaturated fat | 0.391g | 0.39g | 0% |
| Tryptophan | 0.04mg | 0.038mg | 0% |
| Threonine | 0.083mg | 0.172mg | 0% |
| Isoleucine | 0.105mg | 0.242mg | 0% |
| Leucine | 0.2mg | 1.006mg | 0% |
| Lysine | 0.135mg | 0.105mg | 0% |
| Methionine | 0.04mg | 0.162mg | 0% |
| Phenylalanine | 0.13mg | 0.366mg | 0% |
| Valine | 0.151mg | 0.337mg | 0% |
| Histidine | 0.057mg | 0.172mg | 0% |
| Fructose | 0g | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +651.6% |
| Contains more OtherOther | +11.8% |
| Contains more ProteinProtein | +200% |
| Contains more FatsFats | +28.7% |
| Contains more CarbsCarbs | +580.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +94.4% |
~equal in
Saturated fat
~0.22g
~equal in
Monounsaturated fat
~0.39g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +606.8% |
| Contains more SucroseSucrose | +134.5% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
