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Oats vs. Corn raw — In-Depth Nutrition Comparison

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A recap on differences between oats and corn raw

  • Oats are higher in manganese, copper, phosphorus, iron, vitamin B1, fiber, magnesium, zinc, and vitamin B5, yet corn raw is higher in vitamin C.
  • Oats cover your daily manganese needs 207% more than corn raw.
  • Oats contain 12 times more copper than corn raw. While oats contain 0.626mg of copper, corn raw contains only 0.054mg.

Food varieties used in this article are Oats and Corn, sweet, yellow, raw.

Infographic

Oats 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.
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 MagnesiumMagnesium +378.4%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +58.9%
Contains more IronIron +807.7%
Contains more CopperCopper +1059.3%
Contains more ZincZinc +763%
Contains more PhosphorusPhosphorus +487.6%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +2916%

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.
Oats
5
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 B1Vitamin B1 +392.3%
Contains more Vitamin B2Vitamin B2 +152.7%
Contains more Vitamin B5Vitamin B5 +88.1%
Contains more Vitamin B6Vitamin B6 +28%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +84.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +416.5%
Contains more FatsFats +411.1%
Contains more CarbsCarbs +254.4%
Contains more OtherOther +173%
Contains more WaterWater +825.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 more Mono. FatMonounsaturated fat +404.2%
Contains more Poly. FatPolyunsaturated fat +420.5%
Contains less Sat. FatSaturated fat -73.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oats Corn raw
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

All nutrients comparison - raw data values

Nutrient Oats Corn raw DV% diff.
Manganese 4.916mg 0.163mg 207%
Copper 0.626mg 0.054mg 64%
Phosphorus 523mg 89mg 62%
Iron 4.72mg 0.52mg 53%
Vitamin B1 0.763mg 0.155mg 51%
Fiber 10.6g 2g 34%
Magnesium 177mg 37mg 33%
Zinc 3.97mg 0.46mg 32%
Protein 16.89g 3.27g 27%
Carbs 66.27g 18.7g 16%
Calories 389kcal 86kcal 15%
Polyunsaturated fat 2.535g 0.487g 14%
Vitamin B5 1.349mg 0.717mg 13%
Fats 6.9g 1.35g 9%
Vitamin C 0mg 6.8mg 8%
Vitamin B2 0.139mg 0.055mg 6%
Potassium 429mg 270mg 5%
Vitamin B3 0.961mg 1.77mg 5%
Calcium 54mg 2mg 5%
Monounsaturated fat 2.178g 0.432g 4%
Folate 56µg 42µg 4%
Saturated fat 1.217g 0.325g 4%
Choline 23mg 4%
Fructose 1.94g 2%
Starch 5.7g 2%
Vitamin B6 0.119mg 0.093mg 2%
Vitamin A 0µg 9µg 1%
Sodium 2mg 15mg 1%
Selenium 0.6µg 1%
Net carbs 55.67g 16.7g N/A
Sugar 6.26g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.234mg 0.023mg 0%
Threonine 0.575mg 0.129mg 0%
Isoleucine 0.694mg 0.129mg 0%
Leucine 1.284mg 0.348mg 0%
Lysine 0.701mg 0.137mg 0%
Methionine 0.312mg 0.067mg 0%
Phenylalanine 0.895mg 0.15mg 0%
Valine 0.937mg 0.185mg 0%
Histidine 0.405mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Oats
17%
Corn raw
Minerals Daily Need Coverage Score
154%
Oats
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 13mg)
Which food is cheaper?
Oats
Oats is cheaper (difference - $0.6)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 0.892g)
Which food is lower in glycemic index?
Corn raw
Corn raw 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.

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.