Cornmeal vs. Oats
Nutrition comparison of Cornmeal and Oats
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
oats
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and oats:
- Both cornmeal and oats are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Oat has more thiamin and pantothenic acid, however, cornmeal contains more niacin and Vitamin B6.
- Oat is a great source of calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and oats are high in calories. Cornmeal is very similar to cornmeal for calories - cornmeal has 384 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, cornmeal is lighter in protein, heavier in carbs and similar to oats for fat. Cornmeal has a macronutrient ratio of 10:76:14 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Oats | |
|---|---|---|
| Protein | 10% | 17% |
| Carbohydrates | 76% | 67% |
| Fat | 14% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and oats are high in carbohydrates. Cornmeal has a little more carbohydrates (10%) than oat by weight - cornmeal has 72.9g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both cornmeal and oats are high in dietary fiber. Oat has 13% more dietary fiber than cornmeal - cornmeal has 9.4g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both cornmeal and oats are high in protein. Oat has 71% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Cornmeal and oats contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin E
Cornmeal has more Vitamin E than oat - cornmeal has 0.37mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Cornmeal and oats contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid, however, cornmeal contains more niacin and Vitamin B6. Both cornmeal and oats contain significant amounts of riboflavin and folate.
| Cornmeal | Oats | |
|---|---|---|
| Thiamin | 0.3 MG | 0.763 MG |
| Riboflavin | 0.093 MG | 0.139 MG |
| Niacin | 2.47 MG | 0.961 MG |
| Pantothenic acid | 0.595 MG | 1.349 MG |
| Vitamin B6 | 0.59 MG | 0.119 MG |
| Folate | 34 UG | 56 UG |
Minerals
calcium
Oat is a great source of calcium and it has 800% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Both cornmeal and oats are high in iron. Oat has 58% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both cornmeal and oats are high in potassium. Oat has 33% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cornmeal and oats contain significant amounts of alpha linoleic acid (ALA).
| Cornmeal | Oats | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.111 G |
| Total | 0.06 G | 0.111 G |
omega 6s
Comparing omega-6 fatty acids, both cornmeal and oats contain significant amounts of linoleic acid.
| Cornmeal | Oats | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 2.424 G |
| Total | 2.325 G | 2.424 G |
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.
Cornmeal g
()
|
Daily Values (%) |
Oats 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 oats contain more calories in 100 grams?Both cornmeal and oats are high in calories. Cornmeal is quite similar to cornmeal for calories - cornmeal has 384 calories in 100g and oat has 389 calories.
Does cornmeal or oats have more carbohydrates?
By weight, both cornmeal and oats are high in carbohydrates. cornmeal has a little more carbohydrates ( 10%) than oat by weight - cornmeal has 72.9g of carbs for 100g and oat has 66.3g of carbohydrates.
Does cornmeal or oats contain more iron?
Both cornmeal and oats are high in iron. Oat has 60% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and oat has 4.7mg of iron.
Does cornmeal or oats contain more potassium?
Both cornmeal and oats are high in potassium. Oat has 30% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and oat has 429mg of potassium.