Oats vs. Yellow Corn
Nutrition comparison of Oats 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
oats
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and yellow corn:
- Both oats and yellow corn are high in dietary fiber and potassium.
- Oat has more thiamin, riboflavin and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of iron and protein.
- Yellow corn has 5.1 times less saturated fat than oat.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and yellow corn has 75% less calories than oat - oat has 389 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, oats is heavier in protein, lighter in carbs and heavier in fat compared to yellow corn per calorie. Oats has a macronutrient ratio of 17:67:16 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Yellow Corn | |
|---|---|---|
| Protein | 17% | 12% |
| Carbohydrates | 67% | 76% |
| Fat | 16% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and yellow corn has 68% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both oats and yellow corn are high in dietary fiber. Oat has 342% more dietary fiber than yellow corn - oat has 10.6g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Oat has less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 395% more protein than yellow corn - oat has 16.9g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Yellow corn has 5.1 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than oat - yellow corn has 5.5mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than oat - yellow corn has 13ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Yellow corn and oats contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Yellow corn and oats contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin and folate. Both oats and yellow corn contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Oats | Yellow Corn | |
|---|---|---|
| Thiamin | 0.763 MG | 0.093 MG |
| Riboflavin | 0.139 MG | 0.057 MG |
| Niacin | 0.961 MG | 1.683 MG |
| Pantothenic acid | 1.349 MG | 0.792 MG |
| Vitamin B6 | 0.119 MG | 0.139 MG |
| Folate | 56 UG | 23 UG |
Minerals
calcium
Oat is a great source of calcium and it has 17 times more calcium than yellow corn - oat has 54mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Oat is an excellent source of iron and it has 949% more iron than yellow corn - oat has 4.7mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both oats and yellow corn are high in potassium. Oat has 97% more potassium than yellow corn - oat has 429mg of potassium per 100 grams and yellow corn has 218mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Oats | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.018 G |
| Total | 0.111 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than yellow corn per 100 grams.
| Oats | Yellow Corn | |
|---|---|---|
| linoleic acid | 2.424 G | 0.586 G |
| Total | 2.424 G | 0.586 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.
Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Oats g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 oats or yellow corn contain more calories in 100 grams?Oat is high in calories and yellow corn has 80% less calories than oat - oat has 389 calories in 100g and yellow corn has 96 calories.
Does oats or yellow corn have more carbohydrates?
By weight, oat is high in carbohydrates and yellow corn has 70% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does oats or yellow corn contain more iron?
Oat is an abundant source of iron and it has 950% more iron than yellow corn - oat has 4.7mg of iron in 100 grams and yellow corn has 0.45mg of iron.
Does oats or yellow corn contain more potassium?
Both oats and yellow corn are high in potassium. Oat has 100% more potassium than yellow corn - oat has 429mg of potassium in 100 grams and yellow corn has 218mg of potassium.