Oatmeal vs. Yellow Corn
Nutrition comparison of Oatmeal and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and yellow corn:
- Both yellow corn and oatmeal are high in dietary fiber and potassium.
- Oatmeal has more thiamin and riboflavin, however, yellow corn contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of iron and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and yellow corn has 74% less calories than oatmeal - yellow corn has 96 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, lighter in carbs and similar to yellow corn for fat. Oatmeal has a macronutrient ratio of 17:69:15 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Yellow Corn | |
|---|---|---|
| Protein | 17% | 12% |
| Carbohydrates | 69% | 76% |
| Fat | 15% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and yellow corn has 69% less carbohydrates than oatmeal - yellow corn has 21g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both yellow corn and oatmeal are high in dietary fiber. Oatmeal has 308% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Yellow corn and oatmeal contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 369% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Yellow corn and oatmeal contain similar amounts of saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than oatmeal - yellow corn has 5.5mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than oatmeal - yellow corn has 13ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Yellow corn and oatmeal contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Yellow corn and oatmeal contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and riboflavin, however, yellow corn contains more pantothenic acid. Both oatmeal and yellow corn contain significant amounts of niacin, Vitamin B6 and folate.
| Oatmeal | Yellow Corn | |
|---|---|---|
| Thiamin | 0.73 MG | 0.093 MG |
| Riboflavin | 0.14 MG | 0.057 MG |
| Niacin | 0.78 MG | 1.683 MG |
| Pantothenic acid | ~ | 0.792 MG |
| Vitamin B6 | 0.12 MG | 0.139 MG |
| Folate | 32 UG | 23 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 16 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 833% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both yellow corn and oatmeal are high in potassium. Oatmeal has 61% more potassium than yellow corn - yellow corn has 218mg 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Oatmeal g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 yellow corn or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and yellow corn has 70% less calories than oatmeal - yellow corn has 96 calories in 100g and oatmeal has 367 calories.
Does yellow corn or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and yellow corn has 70% fewer carbohydrates than oatmeal - yellow corn has 21g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does yellow corn or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 830% more iron than yellow corn - yellow corn has 0.45mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does yellow corn or oatmeal contain more potassium?
Both yellow corn and oatmeal are high in potassium. Oatmeal has 60% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and oatmeal has 350mg of potassium.