Oatmeal vs. Cornmeal
Nutrition comparison of Oatmeal and Cornmeal
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cornmeal
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and cornmeal:
- Both cornmeal and oatmeal are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Oatmeal has more thiamin, however, cornmeal contains more niacin, pantothenic acid and Vitamin B6.
- Oatmeal is a great source of calcium.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Cornmeal (Cornmeal, yellow (Navajo)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and oatmeal are high in calories. Cornmeal has a little more calories (5%) than oatmeal by weight - cornmeal has 384 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, lighter in carbs and similar to cornmeal for fat. Oatmeal has a macronutrient ratio of 17:69:15 and for cornmeal, 10:76:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Cornmeal | |
|---|---|---|
| Protein | 17% | 10% |
| Carbohydrates | 69% | 76% |
| Fat | 15% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and oatmeal are high in carbohydrates. Cornmeal has a little more carbohydrates (9%) than oatmeal by weight - cornmeal has 72.9g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both cornmeal and oatmeal are high in dietary fiber. Oatmeal has a little more dietary fiber (4%) than cornmeal by weight - cornmeal has 9.4g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Cornmeal and oatmeal contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both cornmeal and oatmeal are high in protein. Oatmeal has 62% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Cornmeal and oatmeal contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin E
Cornmeal and oatmeal contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Cornmeal and oatmeal contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, cornmeal contains more niacin, pantothenic acid and Vitamin B6. Both oatmeal and cornmeal contain significant amounts of riboflavin and folate.
| Oatmeal | Cornmeal | |
|---|---|---|
| Thiamin | 0.73 MG | 0.3 MG |
| Riboflavin | 0.14 MG | 0.093 MG |
| Niacin | 0.78 MG | 2.47 MG |
| Pantothenic acid | ~ | 0.595 MG |
| Vitamin B6 | 0.12 MG | 0.59 MG |
| Folate | 32 UG | 34 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 767% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both cornmeal and oatmeal are high in iron. Oatmeal has 40% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both cornmeal and oatmeal are high in potassium. Cornmeal is very similar to cornmeal for potassium - cornmeal has 322mg of potassium per 100 grams and oatmeal has 350mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Oatmeal g
()
|
Daily Values (%) |
Cornmeal g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cornmeal or oatmeal contain more calories in 100 grams?Both cornmeal and oatmeal are high in calories. Cornmeal has a little more calories ( 10%) than oatmeal by weight - cornmeal has 384 calories in 100g and oatmeal has 367 calories.
Does cornmeal or oatmeal have more carbohydrates?
By weight, both cornmeal and oatmeal are high in carbohydrates. cornmeal has a little more carbohydrates ( 10%) than oatmeal by weight - cornmeal has 72.9g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does cornmeal or oatmeal contain more iron?
Both cornmeal and oatmeal are high in iron. Oatmeal has 40% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does cornmeal or oatmeal contain more potassium?
Both cornmeal and oatmeal are high in potassium. Cornmeal is very similar to cornmeal for potassium - cornmeal has 322mg of potassium in 100 grams and oatmeal has 350mg of potassium.