Oatmeal vs. Cornmeal — In-Depth Nutrition Comparison
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A recap on the differences between oatmeal and cornmeal
- Oatmeal has more iron, manganese, and vitamin A; however, cornmeal is higher in folate, vitamin B1, carbs, vitamin B2, vitamin B3, protein, and selenium.
- Cornmeal covers your daily folate needs 41% more than oatmeal.
- Cornmeal contains 12 times less vitamin A than oatmeal. Oatmeal contains 130µg of vitamin A, while cornmeal contains 11µg.
- 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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
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% |
| Phosphorus | 77mg | 99mg | 3% |
| Polyunsaturated fat | 0.426g | 0.828g | 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% |
| Copper | 0.066mg | 0.076mg | 1% |
| Choline | 4.7mg | 8.6mg | 1% |
| Protein per 100 calories | 3.5g | 1.9g | N/A |
| Calories per 10 g protein | 287kcal | 520kcal | N/A |
| Weight per 100 calories | 147g | 27g | N/A |
| 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 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
