Cornstarch vs. Oats
Nutrition comparison of Cornstarch and Oats
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornstarch
versus
oats
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornstarch and oats:
- Both cornstarch and oats are high in calories and carbohydrates.
- Cornstarch has 134.2 times less saturated fat than oat.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Cornstarch (Cornstarch) 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 cornstarch and oats are high in calories. Cornstarch is very similar to cornstarch for calories - cornstarch has 381 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, cornstarch is lighter in protein, much heavier in carbs and lighter in fat compared to oats per calorie. Cornstarch has a macronutrient ratio of 0:100:0 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornstarch | Oats | |
|---|---|---|
| Protein | ~ | 17% |
| Carbohydrates | 100% | 67% |
| Fat | ~ | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornstarch and oats are high in carbohydrates. Cornstarch has 38% more carbohydrates than oat - cornstarch has 91.3g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 10 times more dietary fiber than cornstarch - cornstarch has 0.9g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
Protein
protein
Oat is an excellent source of protein and it has 63 times more protein than cornstarch - cornstarch has 0.26g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Cornstarch has 134.2 times less saturated fat than oat - cornstarch has 0.01g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cornstarch | Oats | |
|---|---|---|
| Thiamin | ~ | 0.763 MG |
| Riboflavin | ~ | 0.139 MG |
| Niacin | ~ | 0.961 MG |
| Pantothenic acid | ~ | 1.349 MG |
| Vitamin B6 | ~ | 0.119 MG |
| Folate | ~ | 56 UG |
Minerals
calcium
Oat is a great source of calcium and it has 26 times more calcium than cornstarch - cornstarch has 2mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 904% more iron than cornstarch - cornstarch has 0.47mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Oat is an excellent source of potassium and it has 142 times more potassium than cornstarch - cornstarch has 3mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than cornstarch per 100 grams.
| Cornstarch | Oats | |
|---|---|---|
| linoleic acid | 0.025 G | 2.424 G |
| Total | 0.025 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.
Note: The specific food items compared are: Cornstarch (Cornstarch) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) .
Cornstarch 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 cornstarch or oats contain more calories in 100 grams?Both cornstarch and oats are high in calories. Cornstarch is quite similar to cornstarch for calories - cornstarch has 381 calories in 100g and oat has 389 calories.
Does cornstarch or oats have more carbohydrates?
By weight, both cornstarch and oats are high in carbohydrates. cornstarch has 40% more carbohydrates than oat - cornstarch has 91.3g of carbs for 100g and oat has 66.3g of carbohydrates.
Does cornstarch or oats contain more iron?
Oat is an abundant source of iron and it has 900% more iron than cornstarch - cornstarch has 0.47mg of iron in 100 grams and oat has 4.7mg of iron.
Does cornstarch or oats contain more potassium?
Oat is a rich source of potassium and it has 142 times more potassium than cornstarch - cornstarch has 3mg of potassium in 100 grams and oat has 429mg of potassium.