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.
Detailed nutritional comparison of oats and yellow corn 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: 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.


Image of Oats src
Image of Yellow Corn src

Here's an infographic summarizing the nutritional differences between oats and yellow corn. marks particularly rich nutrients.


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) .

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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.