Oat vs Maize - In-Depth Nutrition Comparison
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A recap on differences between Oat and Maize
- Oat is higher in Manganese, Copper, Phosphorus, Iron, Vitamin B1, Fiber, Magnesium, Zinc, and Vitamin B5, yet Maize is higher in Vitamin C.
- Oat covers your daily Manganese needs 207% more than Maize.
- Oat contains 12 times more Copper than Maize. While Oat contains 0.626mg of Copper, Maize contains only 0.054mg.
Food varieties used in this article are Oats and Corn, sweet, yellow, raw.
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
Contains
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Calcium
+2600%
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Iron
+807.7%
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Magnesium
+378.4%
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Phosphorus
+487.6%
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Potassium
+58.9%
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less
Sodium
-86.7%
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Zinc
+763%
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Copper
+1059.3%
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Calcium
+2600%
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Iron
+807.7%
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Magnesium
+378.4%
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Phosphorus
+487.6%
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Potassium
+58.9%
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Sodium
-86.7%
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Zinc
+763%
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Copper
+1059.3%
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
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Vitamin B1
+392.3%
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Vitamin B2
+152.7%
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Vitamin B5
+88.1%
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Vitamin B6
+28%
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Folate
+33.3%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B3
+84.2%
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Vitamin B1
+392.3%
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Vitamin B2
+152.7%
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Vitamin B5
+88.1%
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Vitamin B6
+28%
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Folate
+33.3%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B3
+84.2%
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 55.67g | 16.7g |
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| Protein | 16.89g | 3.27g |
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| Fats | 6.9g | 1.35g |
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| Carbs | 66.27g | 18.7g |
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| Calories | 389kcal | 86kcal |
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| Starch | g | 5.7g |
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| Fructose | g | 1.94g |
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| Sugar | g | 6.26g |
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| Fiber | 10.6g | 2g |
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| Calcium | 54mg | 2mg |
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| Iron | 4.72mg | 0.52mg |
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| Magnesium | 177mg | 37mg |
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| Phosphorus | 523mg | 89mg |
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| Potassium | 429mg | 270mg |
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| Sodium | 2mg | 15mg |
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| Zinc | 3.97mg | 0.46mg |
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| Copper | 0.626mg | 0.054mg |
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| Vitamin A | 0IU | 187IU |
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| Vitamin E | mg | 0.07mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 6.8mg |
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| Vitamin B1 | 0.763mg | 0.155mg |
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| Vitamin B2 | 0.139mg | 0.055mg |
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| Vitamin B3 | 0.961mg | 1.77mg |
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| Vitamin B5 | 1.349mg | 0.717mg |
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| Vitamin B6 | 0.119mg | 0.093mg |
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| Folate | 56µg | 42µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | µg | 0.3µg |
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| Tryptophan | 0.234mg | 0.023mg |
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| Threonine | 0.575mg | 0.129mg |
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| Isoleucine | 0.694mg | 0.129mg |
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| Leucine | 1.284mg | 0.348mg |
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| Lysine | 0.701mg | 0.137mg |
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| Methionine | 0.312mg | 0.067mg |
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| Phenylalanine | 0.895mg | 0.15mg |
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| Valine | 0.937mg | 0.185mg |
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| Histidine | 0.405mg | 0.089mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | 0g |
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| Saturated Fat | 1.217g | 0.325g |
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| Monounsaturated Fat | 2.178g | 0.432g |
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| Polyunsaturated fat | 2.535g | 0.487g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
18
Mineral Summary Score
112
18
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%
20%
Carbohydrates
66%
19%
Fats
32%
6%
Comparison summary
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Oat contains less Sodium (difference - 13mg)
Which food is cheaper?
Oat is cheaper (difference - $0.6)
Which food is richer in minerals?
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Maize is lower in Saturated Fat (difference - 0.892g)
Which food is lower in glycemic index?
Maize is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.