Oats vs. Cornmeal — In-Depth Nutrition Comparison

Compare

Significant differences between oats and cornmeal

Oats have more manganese, copper, phosphorus, magnesium, zinc, fiber, and vitamin B5; however, cornmeal is richer in folate, vitamin B3, and vitamin B2.
Oats cover your daily manganese needs 206% more than cornmeal.
Cornmeal has 8 times less copper than oats. Oats have 0.626mg of copper, while cornmeal has 0.076mg.

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

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

Cornmeal

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 ~4.36mg

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

Cornmeal

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

Contains more Vitamin AVitamin A	+∞%
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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

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