Oats vs. Cornmeal — In-Depth Nutrition Comparison

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Significant differences between oats and cornmeal

Oats have more manganese, copper, phosphorus, magnesium, zinc, fiber, protein, and vitamin B5; however, cornmeal is richer in folate and vitamin B3.
Oats cover your daily manganese needs 206% more than cornmeal.
Cornmeal has 8 times less copper than oats. Oats have 0.626mg of copper, while cornmeal has 0.076mg.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Oats

Cornmeal

Contains more MagnesiumMagnesium	+453.1%
Contains more CalciumCalcium	+1700%
Contains more PotassiumPotassium	+202.1%
Contains more CopperCopper	+723.7%
Contains more ZincZinc	+501.5%
Contains more PhosphorusPhosphorus	+428.3%
Contains less SodiumSodium	-71.4%
Contains more ManganeseManganese	+2725.3%

Contains more SeleniumSelenium

+∞%

~equal in Iron ~4.36mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Oats

Cornmeal

Contains more Vitamin B1Vitamin B1	+38.5%
Contains more Vitamin B5Vitamin B5	+462.1%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+174.8%
Contains more Vitamin B3Vitamin B3	+417%
Contains more Vitamin B6Vitamin B6	+52.9%
Contains more FolateFolate	+273.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.916mg	0.174mg	206%
Copper	0.626mg	0.076mg	61%
Phosphorus	523mg	99mg	61%
Folate	56µg	209µg	38%
Magnesium	177mg	32mg	35%
Zinc	3.97mg	0.66mg	30%
Starch		73.3g	30%
Fiber	10.6g	3.9g	27%
Vitamin B3	0.961mg	4.968mg	25%
Vitamin B5	1.349mg	0.24mg	22%
Protein	16.89g	7.11g	20%
Selenium		10.5µg	19%
Vitamin B2	0.139mg	0.382mg	19%
Vitamin B1	0.763mg	0.551mg	18%
Polyunsaturated fat	2.535g	0.828g	11%
Fats	6.9g	1.75g	8%
Potassium	429mg	142mg	8%
Calcium	54mg	3mg	5%
Vitamin B6	0.119mg	0.182mg	5%
Saturated fat	1.217g	0.22g	5%
Carbs	66.27g	79.45g	4%
Iron	4.72mg	4.36mg	4%
Monounsaturated fat	2.178g	0.39g	4%
Choline		8.6mg	2%
Calories	389kcal	370kcal	1%
Vitamin A	0µg	11µg	1%
Vitamin E		0.12mg	1%
Protein per 100 calories	4.3g	1.9g	N/A
Calories per 10 g protein	230kcal	520kcal	N/A
Weight per 100 calories	26g	27g	N/A
Unsaturated / Saturated Fat ratio	3.9	5.5	N/A
Net carbs	55.67g	75.55g	N/A
Sugar		1.61g	N/A
Sodium	2mg	7mg	0%
Tryptophan	0.234mg	0.038mg	0%
Threonine	0.575mg	0.172mg	0%
Isoleucine	0.694mg	0.242mg	0%
Leucine	1.284mg	1.006mg	0%
Lysine	0.701mg	0.105mg	0%
Methionine	0.312mg	0.162mg	0%
Phenylalanine	0.895mg	0.366mg	0%
Valine	0.937mg	0.337mg	0%
Histidine	0.405mg	0.172mg	0%
Fructose		0.17g	0%