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.
Detailed nutritional comparison of cornmeal and oats is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Cornmeal src
Image of Oats src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cornmeal or Oats .

Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) .

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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.

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