Cornmeal vs. Oats — In-Depth Nutrition Comparison

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Significant differences between cornmeal and oats

Cornmeal has more folate, vitamin B3, and vitamin B2; however, oats are richer in manganese, copper, phosphorus, magnesium, zinc, fiber, and vitamin B5.
Oats cover your daily manganese needs 206% more than cornmeal.
Oats have 5 times less vitamin B3 than cornmeal. Cornmeal has 4.968mg of vitamin B3, while oats have 0.961mg.

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

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Cornmeal

Oats

Contains more SeleniumSelenium

+∞%

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%

~equal in Iron ~4.72mg

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.

Cornmeal

Oats

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%

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

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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