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  6. Oatmeal vs. Corn raw

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 B2, vitamin B1, selenium, vitamin B3, and calcium; however, corn raw is richer in vitamin B5 and vitamin C.
  • 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.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of corn raw is 52.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +3900%
Contains more IronIron +1046.2%
Contains more CopperCopper +22.2%
Contains more ZincZinc +34.8%
Contains more ManganeseManganese +242.3%
Contains more SeleniumSelenium +733.3%
Contains more MagnesiumMagnesium +42.3%
Contains more PotassiumPotassium +342.6%
Contains more PhosphorusPhosphorus +15.6%
Contains less SodiumSodium -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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin AVitamin A +1344.4%
Contains more Vitamin B1Vitamin B1 +67.7%
Contains more Vitamin B2Vitamin B2 +290.9%
Contains more Vitamin B3Vitamin B3 +70.9%
Contains more Vitamin B6Vitamin B6 +211.8%
Contains more Vitamin KVitamin K +33.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +126.2%
Contains more CholineCholine +389.4%
~equal in Vitamin E ~0.07mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~42µg

All nutrients comparison - raw data values

Nutrient Oatmeal Corn raw DV% diff.
Iron 5.96mg 0.52mg 68%
Manganese 0.558mg 0.163mg 17%
Vitamin B6 0.29mg 0.093mg 15%
Vitamin A 130µg 9µg 13%
Vitamin B2 0.215mg 0.055mg 12%
Vitamin B1 0.26mg 0.155mg 9%
Calcium 80mg 2mg 8%
Selenium 5µg 0.6µg 8%
Vitamin C 0mg 6.8mg 8%
Vitamin B5 0.317mg 0.717mg 8%
Vitamin B3 3.025mg 1.77mg 8%
Potassium 61mg 270mg 6%
Magnesium 26mg 37mg 3%
Choline 4.7mg 23mg 3%
Carbs 11.67g 18.7g 2%
Starch 10.37g 5.7g 2%
Phosphorus 77mg 89mg 2%
Protein 2.37g 3.27g 2%
Fructose 0g 1.94g 2%
Folate 44µg 42µg 1%
Calories 68kcal 86kcal 1%
Zinc 0.62mg 0.46mg 1%
Copper 0.066mg 0.054mg 1%
Fiber 1.7g 2g 1%
Sodium 49mg 15mg 1%
Fats 1.36g 1.35g 0%
Net carbs 9.97g 16.7g N/A
Sugar 0.46g 6.26g N/A
Vitamin E 0.07mg 0.07mg 0%
Vitamin K 0.4µg 0.3µg 0%
Trans fat 0.003g 0g N/A
Saturated fat 0.226g 0.325g 0%
Monounsaturated fat 0.391g 0.432g 0%
Polyunsaturated fat 0.426g 0.487g 0%
Tryptophan 0.04mg 0.023mg 0%
Threonine 0.083mg 0.129mg 0%
Isoleucine 0.105mg 0.129mg 0%
Leucine 0.2mg 0.348mg 0%
Lysine 0.135mg 0.137mg 0%
Methionine 0.04mg 0.067mg 0%
Phenylalanine 0.13mg 0.15mg 0%
Valine 0.151mg 0.185mg 0%
Histidine 0.057mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +38%
Contains more CarbsCarbs +60.2%
Contains more OtherOther +10.5%
~equal in Fats ~1.35g
~equal in Water ~76.05g

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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 StarchStarch +81.9%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +206.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

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.