Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Oatmeal vs Maize - In-Depth Nutrition Comparison

Compare

Significant differences between Oatmeal and Maize

  • Oatmeal has more Iron, Manganese, Vitamin B6, Vitamin A RAE, Vitamin B2, Vitamin B1, Selenium, Vitamin B3, and Calcium, however Maize is richer in Vitamin B5.
  • Oatmeal covers your daily Iron needs 68% more than Maize.
  • Maize has 40 times less Calcium than Oatmeal. Oatmeal has 80mg of Calcium, while Maize has 2mg.

Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Corn, sweet, yellow, raw.

Infographic

Oatmeal vs Maize 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Maize
Contains more Calcium +3900%
Contains more Iron +1046.2%
Contains more Zinc +34.8%
Contains more Copper +22.2%
Contains more Magnesium +42.3%
Contains more Phosphorus +15.6%
Contains more Potassium +342.6%
Contains less Sodium -69.4%
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% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +3900%
Contains more Iron +1046.2%
Contains more Zinc +34.8%
Contains more Copper +22.2%
Contains more Magnesium +42.3%
Contains more Phosphorus +15.6%
Contains more Potassium +342.6%
Contains less Sodium -69.4%

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
:
2
Maize
Contains more Vitamin A +131.6%
Contains more Vitamin B1 +67.7%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +70.9%
Contains more Vitamin B6 +211.8%
Contains more Vitamin K +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +126.2%
Equal in Vitamin E - 0.07
Equal in Folate - 42
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 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin A +131.6%
Contains more Vitamin B1 +67.7%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +70.9%
Contains more Vitamin B6 +211.8%
Contains more Vitamin K +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +126.2%
Equal in Vitamin E - 0.07
Equal in Folate - 42

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 Maize
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Maize Opinion
Net carbs 9.97g 16.7g Maize
Protein 2.37g 3.27g Maize
Fats 1.36g 1.35g Oatmeal
Carbs 11.67g 18.7g Maize
Calories 68kcal 86kcal Maize
Starch 10.37g 5.7g Oatmeal
Fructose 0g 1.94g Maize
Sugar 0.46g 6.26g Oatmeal
Fiber 1.7g 2g Maize
Calcium 80mg 2mg Oatmeal
Iron 5.96mg 0.52mg Oatmeal
Magnesium 26mg 37mg Maize
Phosphorus 77mg 89mg Maize
Potassium 61mg 270mg Maize
Sodium 49mg 15mg Maize
Zinc 0.62mg 0.46mg Oatmeal
Copper 0.066mg 0.054mg Oatmeal
Vitamin A 433IU 187IU Oatmeal
Vitamin E 0.07mg 0.07mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.8mg Maize
Vitamin B1 0.26mg 0.155mg Oatmeal
Vitamin B2 0.215mg 0.055mg Oatmeal
Vitamin B3 3.025mg 1.77mg Oatmeal
Vitamin B5 0.317mg 0.717mg Maize
Vitamin B6 0.29mg 0.093mg Oatmeal
Folate 44µg 42µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 0.3µg Oatmeal
Tryptophan 0.04mg 0.023mg Oatmeal
Threonine 0.083mg 0.129mg Maize
Isoleucine 0.105mg 0.129mg Maize
Leucine 0.2mg 0.348mg Maize
Lysine 0.135mg 0.137mg Maize
Methionine 0.04mg 0.067mg Maize
Phenylalanine 0.13mg 0.15mg Maize
Valine 0.151mg 0.185mg Maize
Histidine 0.057mg 0.089mg Maize
Cholesterol 0mg 0mg
Trans Fat 0.003g 0g Maize
Saturated Fat 0.226g 0.325g Oatmeal
Monounsaturated Fat 0.391g 0.432g Maize
Polyunsaturated fat 0.426g 0.487g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Maize
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
18
Maize
Mineral Summary Score
44
Oatmeal
18
Maize

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
20%
Maize
Carbohydrates
12%
Oatmeal
19%
Maize
Fats
6%
Oatmeal
6%
Maize

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 5.8g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.099g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.2)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 27)
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.

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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.