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Oatmeal vs. Corn raw — In-Depth Nutrition Comparison

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Significant differences between Oatmeal and Corn raw

  • Oatmeal has more Iron, Manganese, Vitamin B6, Vitamin A RAE, Vitamin B2, Vitamin B1, Selenium, Vitamin B3, and Calcium, however, Corn raw is richer in Vitamin B5.
  • Oatmeal covers your daily Iron needs 68% more than Corn raw.
  • Corn raw has 40 times less Calcium than Oatmeal. Oatmeal has 80mg of Calcium, while Corn raw 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 Corn raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +3900%
Contains more Iron +1046.2%
Contains more Zinc +34.8%
Contains more Copper +22.2%
Contains more Manganese +242.3%
Contains more Selenium +733.3%
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 Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +3900%
Contains more Iron +1046.2%
Contains more Zinc +34.8%
Contains more Copper +22.2%
Contains more Manganese +242.3%
Contains more Selenium +733.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
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%
Contains more Choline +389.4%
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 Choline Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 3% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 13% 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%
Contains more Choline +389.4%
Equal in Vitamin E - 0.07
Equal in Folate - 42

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +10.5%
Contains more Protein +38%
Contains more Carbs +60.2%
Contains more Other +10.5%
Equal in Fats - 1.35
Equal in Water - 76.05
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Water +10.5%
Contains more Protein +38%
Contains more Carbs +60.2%
Contains more Other +10.5%
Equal in Fats - 1.35
Equal in Water - 76.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -30.5%
Contains more Monounsaturated Fat +10.5%
Contains more Polyunsaturated fat +14.3%
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -30.5%
Contains more Monounsaturated Fat +10.5%
Contains more Polyunsaturated fat +14.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +81.9%
Contains more Galactose +∞%
Contains more Sucrose +206.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +81.9%
Contains more Galactose +∞%
Contains more Sucrose +206.9%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Corn raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Corn raw Opinion
Net carbs 9.97g 16.7g Corn raw
Protein 2.37g 3.27g Corn raw
Fats 1.36g 1.35g Oatmeal
Carbs 11.67g 18.7g Corn raw
Calories 68kcal 86kcal Corn raw
Starch 10.37g 5.7g Oatmeal
Fructose 0g 1.94g Corn raw
Sugar 0.46g 6.26g Oatmeal
Fiber 1.7g 2g Corn raw
Calcium 80mg 2mg Oatmeal
Iron 5.96mg 0.52mg Oatmeal
Magnesium 26mg 37mg Corn raw
Phosphorus 77mg 89mg Corn raw
Potassium 61mg 270mg Corn raw
Sodium 49mg 15mg Corn raw
Zinc 0.62mg 0.46mg Oatmeal
Copper 0.066mg 0.054mg Oatmeal
Manganese 0.558mg 0.163mg Oatmeal
Selenium 5µg 0.6µg Oatmeal
Vitamin A 433IU 187IU Oatmeal
Vitamin A RAE 130µg 9µg Oatmeal
Vitamin E 0.07mg 0.07mg
Vitamin C 0mg 6.8mg Corn raw
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 Corn raw
Vitamin B6 0.29mg 0.093mg Oatmeal
Folate 44µg 42µg Oatmeal
Choline 4.7mg 23mg Corn raw
Vitamin K 0.4µg 0.3µg Oatmeal
Tryptophan 0.04mg 0.023mg Oatmeal
Threonine 0.083mg 0.129mg Corn raw
Isoleucine 0.105mg 0.129mg Corn raw
Leucine 0.2mg 0.348mg Corn raw
Lysine 0.135mg 0.137mg Corn raw
Methionine 0.04mg 0.067mg Corn raw
Phenylalanine 0.13mg 0.15mg Corn raw
Valine 0.151mg 0.185mg Corn raw
Histidine 0.057mg 0.089mg Corn raw
Trans Fat 0.003g 0g Corn raw
Saturated Fat 0.226g 0.325g Oatmeal
Monounsaturated Fat 0.391g 0.432g Corn raw
Polyunsaturated fat 0.426g 0.487g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Corn raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
25%
Oatmeal
18%
Corn raw
Minerals Daily Need Coverage Score
45%
Oatmeal
17%
Corn raw

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 minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 27)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Corn raw - 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.