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Oats vs. Corn — In-Depth Nutrition Comparison

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What are the main differences between oats and corn?

  • Oats have more manganese, copper, phosphorus, vitamin B1, iron, magnesium, fiber, zinc, vitamin B5, and folate than corn.
  • Oats' daily need coverage for manganese is 206% higher.
  • Corn has 13 times less copper than oats. Oats have 0.626mg of copper, while corn has 0.049mg.

We used Oats and Corn, sweet, yellow, cooked, boiled, drained, without salt types in this comparison.

Infographic

Oats vs Corn 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
8
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%
Corn
Corn
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more MagnesiumMagnesium +580.8%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +96.8%
Contains more IronIron +948.9%
Contains more CopperCopper +1177.6%
Contains more ZincZinc +540.3%
Contains more PhosphorusPhosphorus +579.2%
Contains more ManganeseManganese +2843.7%
Contains less SodiumSodium -50%

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
4
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%
Corn
Corn
6
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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Contains more Vitamin B1Vitamin B1 +720.4%
Contains more Vitamin B2Vitamin B2 +143.9%
Contains more Vitamin B5Vitamin B5 +70.3%
Contains more FolateFolate +143.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +75.1%
Contains more Vitamin B6Vitamin B6 +16.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Corn DV% diff.
Manganese 4.916mg 0.167mg 206%
Copper 0.626mg 0.049mg 64%
Phosphorus 523mg 77mg 64%
Vitamin B1 0.763mg 0.093mg 56%
Iron 4.72mg 0.45mg 53%
Magnesium 177mg 26mg 36%
Fiber 10.6g 2.4g 33%
Zinc 3.97mg 0.62mg 30%
Protein 16.89g 3.41g 27%
Calories 389kcal 96kcal 15%
Carbs 66.27g 20.98g 15%
Polyunsaturated fat 2.535g 0.603g 13%
Vitamin B5 1.349mg 0.792mg 11%
Fats 6.9g 1.5g 8%
Folate 56µg 23µg 8%
Vitamin C 0mg 5.5mg 6%
Potassium 429mg 218mg 6%
Vitamin B2 0.139mg 0.057mg 6%
Calcium 54mg 3mg 5%
Vitamin B3 0.961mg 1.683mg 5%
Choline 29.1mg 5%
Saturated fat 1.217g 0.197g 5%
Monounsaturated fat 2.178g 0.374g 5%
Starch 7.17g 3%
Vitamin B6 0.119mg 0.139mg 2%
Vitamin A 0µg 13µg 1%
Vitamin E 0.09mg 1%
Fructose 0.79g 1%
Protein per 100 calories 4.3g 3.6g N/A
Calories per 10 g protein 230kcal 282kcal N/A
Weight per 100 calories 26g 104g N/A
Unsaturated / Saturated Fat ratio 3.9 5 N/A
Net carbs 55.67g 18.58g N/A
Sugar 4.54g N/A
Sodium 2mg 1mg 0%
Selenium 0.2µg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.234mg 0.023mg 0%
Threonine 0.575mg 0.133mg 0%
Isoleucine 0.694mg 0.133mg 0%
Leucine 1.284mg 0.358mg 0%
Lysine 0.701mg 0.141mg 0%
Methionine 0.312mg 0.069mg 0%
Phenylalanine 0.895mg 0.155mg 0%
Valine 0.937mg 0.191mg 0%
Histidine 0.405mg 0.091mg 0%

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
Corn
Corn
1
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more ProteinProtein +395.3%
Contains more FatsFats +360%
Contains more CarbsCarbs +215.9%
Contains more OtherOther +145.7%
Contains more WaterWater +793.1%

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
Corn
Corn
1
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +482.4%
Contains more Poly. FatPolyunsaturated fat +320.4%
Contains less Sat. FatSaturated fat -83.8%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.