Oats vs Whole-grain cornmeal: Which One is Better for You?

Oats and whole-grain cornmeal belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare oats and whole-grain cornmeal and help you learn more about their similarities and differences.

Oats

Oats (Avena sativa) is a type of cereal grain grown for their edible seeds, also known as groats.

They are a good source of dietary fibers, particularly beta-glucan, which has been linked to various health benefits such as reducing cholesterol levels and improving digestion. They also provide a good source of vitamins, minerals, and antioxidants such as vitamin E, zinc, iron, and manganese.

Oats are a staple ingredient in many breakfast foods such as oatmeal, granola, and muesli. They can also be used as an ingredient in baking, added to smoothies, and used as breading for meat and fish dishes. Oat flour, made from ground oats, can also be a gluten-free alternative in baking.

Oats are also considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet.

Oats is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

Whole-grain cornmeal

Whole-grain cornmeal (Zea mays) is made by grinding whole corn kernels into a fine or coarse powder. It is considered a whole grain because it contains all three parts of the corn kernel: the germ, bran, and endosperm.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like vitamin B3, iron and zinc. It also contains antioxidants, such as carotenoids, flavonoids, and phenolic acids, that have been linked to various health benefits, including improved heart health and blood sugar control.

Whole-grain cornmeal is commonly used in traditional American cuisine, such as cornbread, polenta, and grits. It can also be used as a coating for fish and meats, as an ingredient in baking, and as a thickener in soups and sauces. It is a healthier option than refined cornmeal as it retains all the nutrients from the corn kernel and provides more fiber.

Whole-grain cornmeal is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin A, Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

Oats vs Whole-grain cornmeal Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing oats vs whole-grain cornmeal.

This comparison will start by comparing the caloric value of oats and whole-grain cornmeal and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Oats vs Whole-grain cornmeal Calories

Most calories in grains come from carbs.

Comparing whole-grain cornmeal vs oats for weight loss, whole-grain cornmeal is slightly lower in calories, with 362 calories per 100 grams, compared to 389 calories per 100 grams of oats.

However, both oats and whole-grain cornmeal can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Oats vs Whole-grain cornmeal Protein

Grains and most grain products, including oats and whole-grain cornmeal, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Oats offers around 52% more protein than whole-grain cornmeal.

Oats has 16.9 grams of protein per 100 grams, while whole-grain cornmeal has 8.1 grams of protein per 100 grams.

Oats vs Whole-grain cornmeal Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in oats and whole-grain cornmeal.

The total amount of carbohydrates is around 14% higher in whole-grain cornmeal than in oats. It has 76.9 grams per 100 grams, compared to 66.3 grams in oats.

There’s less sugar in oats than in whole-grain cornmeal, 100% precisely.

That said, 100 grams of oats contains 0 grams of sugar, while the same amount of whole-grain cornmeal contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in oats and whole-grain cornmeal.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 10.6 grams of fiber per 100 grams, oats is a better source of fiber than whole-grain cornmeal which oats offers 7.3 grams per 100 gram portion.

Oats vs Whole-grain cornmeal Fats

Like most other grains, oats and whole-grain cornmeal are low in fat.

Fats in oats and whole-grain cornmeal are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in oats and whole-grain cornmeal:

• Oats: 6.9 grams per 100 grams
• Whole-grain cornmeal: 3.6 per 100 grams

Speaking of saturated fats, whole-grain cornmeal is 58% lower in saturated fats.

Whole-grain cornmeal and oats contain 0.5 grams and 1.2 grams of saturated fat per 100 grams, respectively.

Oats vs Whole-grain cornmeal Vitamins Content

This section will discuss the vitamin content of oats and whole-grain cornmeal.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Oats has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.

However, whole-grain cornmeal has a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

Oats and whole-grain cornmeal contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins oats and whole-grain cornmeal contain side by side, so you can easily compare them.

Oats vs Whole-grain cornmeal Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the oats and whole-grain cornmeal comparison focuses on their mineral content.

Oats is a better source of selenium, and sodium than whole-grain cornmeal.

On the other hand, whole-grain cornmeal is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

Oats and whole-grain cornmeal contain the same amount of fluoride.

Check out the table below to learn how oats and whole-grain cornmeal compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between oats and whole-grain cornmeal.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.