Oatmeal vs. Cornstarch
Nutrition comparison of Oatmeal and Cornstarch
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cornstarch
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and cornstarch:
- Both cornstarch and oatmeal are high in calories and carbohydrates.
- Cornstarch has 122.3 times less saturated fat than oatmeal.
- Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Cornstarch (Cornstarch) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornstarch and oatmeal are high in calories. Cornstarch has a little more calories (4%) than oatmeal by weight - cornstarch has 381 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much lighter in carbs and heavier in fat compared to cornstarch per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for cornstarch, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Cornstarch | |
|---|---|---|
| Protein | 17% | ~ |
| Carbohydrates | 69% | 100% |
| Fat | 15% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both cornstarch and oatmeal are high in carbohydrates. Cornstarch has 36% more carbohydrates than oatmeal - cornstarch has 91.3g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has 989% more dietary fiber than cornstarch - cornstarch has 0.9g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal and cornstarch contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and cornstarch does not contain significant amounts.
Protein
protein
Oatmeal is an excellent source of protein and it has 60 times more protein than cornstarch - cornstarch has 0.26g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Cornstarch has 122.3 times less saturated fat than oatmeal - cornstarch has 0.01g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin E
Oatmeal has more Vitamin E than cornstarch - oatmeal has 0.47mg of Vitamin E per 100 grams and cornstarch does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Oatmeal | Cornstarch | |
|---|---|---|
| Thiamin | 0.73 MG | ~ |
| Riboflavin | 0.14 MG | ~ |
| Niacin | 0.78 MG | ~ |
| Vitamin B6 | 0.12 MG | ~ |
| Folate | 32 UG | ~ |
Minerals
calcium
Oatmeal is a great source of calcium and it has 25 times more calcium than cornstarch - cornstarch has 2mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 794% more iron than cornstarch - cornstarch has 0.47mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 115 times more potassium than cornstarch - cornstarch has 3mg 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.
Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Cornstarch (Cornstarch) .
Oatmeal g
()
|
Daily Values (%) |
Cornstarch 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 cornstarch or oatmeal contain more calories in 100 grams?Both cornstarch and oatmeal are high in calories. Cornstarch has a little more calories ( 0%) than oatmeal by weight - cornstarch has 381 calories in 100g and oatmeal has 367 calories.
Does cornstarch or oatmeal have more carbohydrates?
By weight, both cornstarch and oatmeal are high in carbohydrates. cornstarch has 40% more carbohydrates than oatmeal - cornstarch has 91.3g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does cornstarch or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 790% more iron than cornstarch - cornstarch has 0.47mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does cornstarch or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 115 times more potassium than cornstarch - cornstarch has 3mg of potassium in 100 grams and oatmeal has 350mg of potassium.