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 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Oats source
Image of Yellow Corn source

Calories and Carbs

calories

Oat is high in calories and yellow corn has less calories than oat - oat has 389kcal of calories per 100 grams and yellow corn has 96kcal of calories.

dietary fiber

Both oats and yellow corn are high in dietary fiber - 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 a excellent source of protein and it has 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 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.

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 more calcium than yellow corn - oat has 54mg of calcium per 100 grams and yellow corn has 3mg of calcium.

iron

Oat is a excellent source of iron and it has 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 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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