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Oat vs Cornmeal - In-Depth Nutrition Comparison

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Significant differences between Oat and Cornmeal

  • Oat has more Manganese, Copper, Phosphorus, Magnesium, Zinc, Fiber, and Vitamin B5, however Cornmeal is richer in Folate, Vitamin B3, and Vitamin B2.
  • Oat covers your daily Manganese needs 206% more than Cornmeal.
  • Cornmeal has 8 times less Copper than Oat. Oat has 0.626mg of Copper, while Cornmeal has 0.076mg.

Specific food types used in this comparison are Oats and Cornmeal, degermed, enriched, yellow.

Infographic

Oat vs Cornmeal infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
8
:
Contains more Calcium +1700%
Contains more Potassium +202.1%
Contains more Magnesium +453.1%
Contains more Copper +723.7%
Contains more Zinc +501.5%
Contains more Phosphorus +428.3%
Contains less Sodium -71.4%
Equal in Iron - 4.36
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Contains more Calcium +1700%
Contains more Potassium +202.1%
Contains more Magnesium +453.1%
Contains more Copper +723.7%
Contains more Zinc +501.5%
Contains more Phosphorus +428.3%
Contains less Sodium -71.4%
Equal in Iron - 4.36

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
Oat
2
:
Contains more Vitamin B1 +38.5%
Contains more Vitamin B5 +462.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +174.8%
Contains more Vitamin B3 +417%
Contains more Vitamin B6 +52.9%
Contains more Folate +273.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Contains more Vitamin B1 +38.5%
Contains more Vitamin B5 +462.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +174.8%
Contains more Vitamin B3 +417%
Contains more Vitamin B6 +52.9%
Contains more Folate +273.2%

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
33
Oat
46
Cornmeal
Mineral Summary Score
112
Oat
36
Cornmeal

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
101%
Oat
43%
Cornmeal
Carbohydrates
66%
Oat
79%
Cornmeal
Fats
32%
Oat
8%
Cornmeal

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.
Oat Cornmeal
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 9)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.8)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.997g)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Oat Cornmeal Opinion
Calories 389 370 Oat
Protein 16.89 7.11 Oat
Fats 6.9 1.75 Oat
Vitamin C 0 0
Carbs 66.27 79.45 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 4.36 Oat
Calcium 54 3 Oat
Potassium 429 142 Oat
Magnesium 177 32 Oat
Sugar 1.61 Oat
Fiber 10.6 3.9 Oat
Copper 0.626 0.076 Oat
Zinc 3.97 0.66 Oat
Starch 73.3 Cornmeal
Phosphorus 523 99 Oat
Sodium 2 7 Oat
Vitamin A 0 214 Cornmeal
Vitamin E 0.12 Cornmeal
Vitamin D 0 0
Vitamin B1 0.763 0.551 Oat
Vitamin B2 0.139 0.382 Cornmeal
Vitamin B3 0.961 4.968 Cornmeal
Vitamin B5 1.349 0.24 Oat
Vitamin B6 0.119 0.182 Cornmeal
Vitamin B12 0 0
Vitamin K 0 Cornmeal
Folate 56 209 Cornmeal
Trans Fat 0 Oat
Saturated Fat 1.217 0.22 Cornmeal
Monounsaturated Fat 2.178 0.39 Oat
Polyunsaturated fat 2.535 0.828 Oat
Tryptophan 0.234 0.038 Oat
Threonine 0.575 0.172 Oat
Isoleucine 0.694 0.242 Oat
Leucine 1.284 1.006 Oat
Lysine 0.701 0.105 Oat
Methionine 0.312 0.162 Oat
Phenylalanine 0.895 0.366 Oat
Valine 0.937 0.337 Oat
Histidine 0.405 0.172 Oat
Fructose 0.17 Cornmeal

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.