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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

Oat vs Maize 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
:
0
Maize
Contains more Iron +807.7%
Contains more Calcium +2600%
Contains more Potassium +58.9%
Contains more Magnesium +378.4%
Contains more Copper +1059.3%
Contains more Zinc +763%
Contains more Phosphorus +487.6%
Contains less Sodium -86.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +807.7%
Contains more Calcium +2600%
Contains more Potassium +58.9%
Contains more Magnesium +378.4%
Contains more Copper +1059.3%
Contains more Zinc +763%
Contains more Phosphorus +487.6%
Contains less Sodium -86.7%

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
5
:
5
Maize
Contains more Vitamin B1 +392.3%
Contains more Vitamin B2 +152.7%
Contains more Vitamin B5 +88.1%
Contains more Vitamin B6 +28%
Contains more Folate +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +84.2%
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 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Contains more Vitamin B1 +392.3%
Contains more Vitamin B2 +152.7%
Contains more Vitamin B5 +88.1%
Contains more Vitamin B6 +28%
Contains more Folate +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +84.2%

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
18
Maize
Mineral Summary Score
112
Oat
18
Maize

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
20%
Maize
Carbohydrates
66%
Oat
19%
Maize
Fats
32%
Oat
6%
Maize

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 Maize
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Maize
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 - 6.26g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 13mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.6)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 0.892g)
Which food is lower in glycemic index?
Maize
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?
?
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.

All nutrients comparison - raw data values

Nutrient Oat Maize Opinion
Calories 389 86 Oat
Protein 16.89 3.27 Oat
Fats 6.9 1.35 Oat
Vitamin C 0 6.8 Maize
Carbs 66.27 18.7 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 0.52 Oat
Calcium 54 2 Oat
Potassium 429 270 Oat
Magnesium 177 37 Oat
Sugar 6.26 Oat
Fiber 10.6 2 Oat
Copper 0.626 0.054 Oat
Zinc 3.97 0.46 Oat
Starch 5.7 Maize
Phosphorus 523 89 Oat
Sodium 2 15 Oat
Vitamin A 0 187 Maize
Vitamin E 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.763 0.155 Oat
Vitamin B2 0.139 0.055 Oat
Vitamin B3 0.961 1.77 Maize
Vitamin B5 1.349 0.717 Oat
Vitamin B6 0.119 0.093 Oat
Vitamin B12 0 0
Vitamin K 0.3 Maize
Folate 56 42 Oat
Trans Fat 0 Oat
Saturated Fat 1.217 0.325 Maize
Monounsaturated Fat 2.178 0.432 Oat
Polyunsaturated fat 2.535 0.487 Oat
Tryptophan 0.234 0.023 Oat
Threonine 0.575 0.129 Oat
Isoleucine 0.694 0.129 Oat
Leucine 1.284 0.348 Oat
Lysine 0.701 0.137 Oat
Methionine 0.312 0.067 Oat
Phenylalanine 0.895 0.15 Oat
Valine 0.937 0.185 Oat
Histidine 0.405 0.089 Oat
Fructose 1.94 Maize

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. Maize - 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.