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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 A RAE, and Vitamin B6, 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 12 times less Vitamin A RAE than Oatmeal. Oatmeal contains 130µg of Vitamin A RAE, while Cornmeal contains 11µg.

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

Oatmeal vs Cornmeal 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
Contains more Calcium +2566.7%
Contains more Iron +36.7%
Contains more Magnesium +23.1%
Contains more Phosphorus +28.6%
Contains more Potassium +132.8%
Contains less Sodium -85.7%
Contains more Copper +15.2%
Equal in Zinc - 0.66
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Contains more Calcium +2566.7%
Contains more Iron +36.7%
Contains more Magnesium +23.1%
Contains more Phosphorus +28.6%
Contains more Potassium +132.8%
Contains less Sodium -85.7%
Contains more Copper +15.2%
Equal in Zinc - 0.66

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
:
Contains more Vitamin A +102.3%
Contains more Vitamin B5 +32.1%
Contains more Vitamin B6 +59.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +71.4%
Contains more Vitamin B1 +111.9%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +64.2%
Contains more Folate +375%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin A +102.3%
Contains more Vitamin B5 +32.1%
Contains more Vitamin B6 +59.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +71.4%
Contains more Vitamin B1 +111.9%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +64.2%
Contains more Folate +375%

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

All nutrients comparison - raw data values

Nutrient Oatmeal Cornmeal Opinion
Net carbs 9.97g 75.55g Cornmeal
Protein 2.37g 7.11g Cornmeal
Fats 1.36g 1.75g Cornmeal
Carbs 11.67g 79.45g Cornmeal
Calories 68kcal 370kcal Cornmeal
Starch 10.37g 73.3g Cornmeal
Fructose 0g 0.17g Cornmeal
Sugar 0.46g 1.61g Oatmeal
Fiber 1.7g 3.9g Cornmeal
Calcium 80mg 3mg Oatmeal
Iron 5.96mg 4.36mg Oatmeal
Magnesium 26mg 32mg Cornmeal
Phosphorus 77mg 99mg Cornmeal
Potassium 61mg 142mg Cornmeal
Sodium 49mg 7mg Cornmeal
Zinc 0.62mg 0.66mg Cornmeal
Copper 0.066mg 0.076mg Cornmeal
Vitamin A 433IU 214IU Oatmeal
Vitamin E 0.07mg 0.12mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.26mg 0.551mg Cornmeal
Vitamin B2 0.215mg 0.382mg Cornmeal
Vitamin B3 3.025mg 4.968mg Cornmeal
Vitamin B5 0.317mg 0.24mg Oatmeal
Vitamin B6 0.29mg 0.182mg Oatmeal
Folate 44µg 209µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 0µg Oatmeal
Tryptophan 0.04mg 0.038mg Oatmeal
Threonine 0.083mg 0.172mg Cornmeal
Isoleucine 0.105mg 0.242mg Cornmeal
Leucine 0.2mg 1.006mg Cornmeal
Lysine 0.135mg 0.105mg Oatmeal
Methionine 0.04mg 0.162mg Cornmeal
Phenylalanine 0.13mg 0.366mg Cornmeal
Valine 0.151mg 0.337mg Cornmeal
Histidine 0.057mg 0.172mg Cornmeal
Cholesterol 0mg 0mg
Trans Fat 0.003g 0g Cornmeal
Saturated Fat 0.226g 0.22g Cornmeal
Monounsaturated Fat 0.391g 0.39g Oatmeal
Polyunsaturated fat 0.426g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Cornmeal
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
27
Oatmeal
46
Cornmeal
Mineral Summary Score
44
Oatmeal
36
Cornmeal

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
14%
Oatmeal
43%
Cornmeal
Carbohydrates
12%
Oatmeal
79%
Cornmeal
Fats
6%
Oatmeal
8%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.15g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.4)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 42mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 11)
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.
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

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.