Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Oats
  5. Compare
  6. Oats vs. Corn raw

Oats vs. Corn raw — In-Depth Nutrition Comparison

Compare

A recap on the 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
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
Oats
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
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

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%
Calcium 54mg 2mg 5%
Potassium 429mg 270mg 5%
Vitamin B3 0.961mg 1.77mg 5%
Folate 56µg 42µg 4%
Choline 23mg 4%
Saturated fat 1.217g 0.325g 4%
Monounsaturated fat 2.178g 0.432g 4%
Starch 5.7g 2%
Vitamin B6 0.119mg 0.093mg 2%
Fructose 1.94g 2%
Sodium 2mg 15mg 1%
Vitamin A 0µg 9µg 1%
Selenium 0.6µg 1%
Protein per 100 calories 4.3g 3.8g N/A
Calories per 10 g protein 230kcal 263kcal N/A
Weight per 100 calories 26g 116g N/A
Unsaturated / Saturated Fat ratio 3.9 2.8 N/A
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
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
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%

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.