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.
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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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
42%
Minerals Daily Need Coverage Score
45%
37%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 1.15g)
Which food is cheaper?
Oatmeal is cheaper (difference - $1.4)
Which food contains less Sodium?
Cornmeal contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Cornmeal is lower in Saturated fat (difference - 0.006g)
Which food is lower in glycemic index?
Cornmeal is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.