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Arepa vs. Corn nuts — In-Depth Nutrition Comparison

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What are the main differences between arepa and corn nuts?

  • Arepa has less phosphorus, vitamin B1, fiber, magnesium, manganese, copper, zinc, iron, and vitamin B2 than corn nuts.
  • Corn nuts' daily need coverage for phosphorus is 24% higher.
  • Arepa contains less sodium.
  • Corn nuts have a lower glycemic index than arepa.

We used Restaurant, Latino, arepa (unleavened cornmeal bread) and Snacks, cornnuts, barbecue-flavor types in this comparison.

Infographic

Arepa vs Corn nuts infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Arepa
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 27% 7.8% 39% 10% 22% 50% 35% 15% 33%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 78% 5.1% 25% 64% 45% 51% 121% 78% 64% 0%
Contains more CalciumCalcium +423.5%
Contains less SodiumSodium -55%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +303.7%
Contains more PotassiumPotassium +225%
Contains more IronIron +63.5%
Contains more CopperCopper +353.3%
Contains more ZincZinc +135%
Contains more PhosphorusPhosphorus +141.9%
Contains more ManganeseManganese +319.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Arepa
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 20% 5.8% 0% 18% 9.7% 17% 12% 25% 0% 8.8% 0% 2.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 5.7% 0% 0% 88% 33% 28% 22% 43% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +258.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +238.1%
Contains more Vitamin B3Vitamin B3 +69.7%
Contains more Vitamin B5Vitamin B5 +85.1%
Contains more Vitamin B6Vitamin B6 +74.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient Arepa Corn nuts DV% diff.
Phosphorus 117mg 283mg 24%
Vitamin B1 0.07mg 0.35mg 23%
Fiber 2.6g 8.4g 23%
Magnesium 27mg 109mg 20%
Manganese 0.116mg 0.487mg 16%
Polyunsaturated fat 0.989g 3.22g 15%
Monounsaturated fat 1.514g 7.36g 15%
Fats 5.38g 14.3g 14%
Sodium 270mg 600mg 14%
Carbs 37.14g 71.7g 12%
Copper 0.03mg 0.136mg 12%
Calories 219kcal 436kcal 11%
Selenium 6.1µg 11%
Zinc 0.8mg 1.88mg 10%
Vitamin B2 0.042mg 0.142mg 8%
Iron 1.04mg 1.7mg 8%
Protein 5.48g 9g 7%
Calcium 89mg 17mg 7%
Potassium 88mg 286mg 6%
Vitamin B6 0.107mg 0.187mg 6%
Vitamin A 61µg 17µg 5%
Vitamin B3 0.888mg 1.507mg 4%
Vitamin K 3.5µg 3%
Vitamin B5 0.202mg 0.374mg 3%
Vitamin E 0.29mg 2%
Cholesterol 5mg 0mg 2%
Choline 4.4mg 1%
Saturated fat 2.902g 2.58g 1%
Vitamin C 0.4mg 0%
Net carbs 34.54g 63.3g N/A
Sugar 0.87g N/A
Trans fat 0.157g N/A
Tryptophan 0.048mg 0%
Threonine 0.193mg 0%
Isoleucine 0.207mg 0%
Leucine 0.671mg 0%
Lysine 0.228mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.276mg 0%
Valine 0.276mg 0%
Histidine 0.166mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 0.825g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arepa
1
5% 5% 37% 51%
Protein: 5.48 g
Fats: 5.38 g
Carbs: 37.14 g
Water: 50.8 g
Other: 1.2 g
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 g
Contains more WaterWater +3075%
Contains more ProteinProtein +64.2%
Contains more FatsFats +165.8%
Contains more CarbsCarbs +93.1%
Contains more OtherOther +183.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arepa
0
54% 28% 18%
Saturated fat: Sat. Fat 2.902 g
Monounsaturated fat: Mono. Fat 1.514 g
Polyunsaturated fat: Poly. Fat 0.989 g
20% 56% 24%
Saturated fat: Sat. Fat 2.58 g
Monounsaturated fat: Mono. Fat 7.36 g
Polyunsaturated fat: Poly. Fat 3.22 g
Contains less Sat. FatSaturated fat -11.1%
Contains more Mono. FatMonounsaturated fat +386.1%
Contains more Poly. FatPolyunsaturated fat +225.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Arepa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168070/nutrients
  2. Corn nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169672/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.