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  6. Arepa vs. Corn nuts

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.

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
Arepa
3
:
7
Corn nuts
Corn nuts
Contains more Calcium +423.5%
Contains less Sodium -55%
Contains more Iron +63.5%
Contains more Magnesium +303.7%
Contains more Phosphorus +141.9%
Contains more Potassium +225%
Contains more Zinc +135%
Contains more Copper +353.3%
Contains more Manganese +319.8%
Arepa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 39% 20% 51% 8% 36% 22% 10% 16% 34%
Corn nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 78% 122% 26% 79% 52% 46% 64% 0%
Contains more Calcium +423.5%
Contains less Sodium -55%
Contains more Iron +63.5%
Contains more Magnesium +303.7%
Contains more Phosphorus +141.9%
Contains more Potassium +225%
Contains more Zinc +135%
Contains more Copper +353.3%
Contains more Manganese +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
Arepa
2
:
8
Corn nuts
Corn nuts
Contains more Vitamin A +58.7%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +238.1%
Contains more Vitamin B3 +69.7%
Contains more Vitamin B5 +85.1%
Contains more Vitamin B6 +74.8%
Arepa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 6% 0% 0% 18% 10% 17% 13% 25% 0% 0% 9%
Corn nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 2% 88% 33% 29% 23% 44% 0% 0% 0%
Contains more Vitamin A +58.7%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +238.1%
Contains more Vitamin B3 +69.7%
Contains more Vitamin B5 +85.1%
Contains more Vitamin B6 +74.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arepa
Arepa
1
:
4
Corn nuts
Corn nuts
Contains more Water +3075%
Contains more Protein +64.2%
Contains more Fats +165.8%
Contains more Carbs +93.1%
Contains more Other +183.3%
Arepa
5% 5% 37% 51%
Protein: 5.48 g
Fats: 5.38 g
Carbs: 37.14 g
Water: 50.8 g
Other: 1.2 g
Corn nuts
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 Water +3075%
Contains more Protein +64.2%
Contains more Fats +165.8%
Contains more Carbs +93.1%
Contains more Other +183.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arepa
Arepa
0
:
3
Corn nuts
Corn nuts
Contains less Saturated Fat -11.1%
Contains more Monounsaturated Fat +386.1%
Contains more Polyunsaturated fat +225.6%
Arepa
54% 28% 18%
Saturated Fat: 2.902 g
Monounsaturated Fat: 1.514 g
Polyunsaturated fat: 0.989 g
Corn nuts
20% 56% 24%
Saturated Fat: 2.58 g
Monounsaturated Fat: 7.36 g
Polyunsaturated fat: 3.22 g
Contains less Saturated Fat -11.1%
Contains more Monounsaturated Fat +386.1%
Contains more Polyunsaturated fat +225.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arepa Corn nuts
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Arepa Corn nuts Opinion
Net carbs 34.54g 63.3g Corn nuts
Protein 5.48g 9g Corn nuts
Fats 5.38g 14.3g Corn nuts
Carbs 37.14g 71.7g Corn nuts
Calories 219kcal 436kcal Corn nuts
Sugar 0.87g Corn nuts
Fiber 2.6g 8.4g Corn nuts
Calcium 89mg 17mg Arepa
Iron 1.04mg 1.7mg Corn nuts
Magnesium 27mg 109mg Corn nuts
Phosphorus 117mg 283mg Corn nuts
Potassium 88mg 286mg Corn nuts
Sodium 270mg 600mg Arepa
Zinc 0.8mg 1.88mg Corn nuts
Copper 0.03mg 0.136mg Corn nuts
Manganese 0.116mg 0.487mg Corn nuts
Selenium 6.1µg Arepa
Vitamin A 213IU 338IU Corn nuts
Vitamin A RAE 61µg 17µg Arepa
Vitamin E 0.29mg Arepa
Vitamin C 0.4mg Corn nuts
Vitamin B1 0.07mg 0.35mg Corn nuts
Vitamin B2 0.042mg 0.142mg Corn nuts
Vitamin B3 0.888mg 1.507mg Corn nuts
Vitamin B5 0.202mg 0.374mg Corn nuts
Vitamin B6 0.107mg 0.187mg Corn nuts
Vitamin K 3.5µg Arepa
Tryptophan 0.048mg Arepa
Threonine 0.193mg Arepa
Isoleucine 0.207mg Arepa
Leucine 0.671mg Arepa
Lysine 0.228mg Arepa
Methionine 0.131mg Arepa
Phenylalanine 0.276mg Arepa
Valine 0.276mg Arepa
Histidine 0.166mg Arepa
Cholesterol 5mg 0mg Corn nuts
Trans Fat 0.157g Corn nuts
Saturated Fat 2.902g 2.58g Corn nuts
Omega-3 - EPA 0.003g Arepa
Omega-3 - DPA 0.003g Arepa
Monounsaturated Fat 1.514g 7.36g Corn nuts
Polyunsaturated fat 0.989g 3.22g Corn nuts
Omega-6 - Eicosadienoic acid 0.003g Arepa
Omega-6 - Linoleic acid 0.825g Arepa
Omega-6 - Gamma-linoleic acid 0.002g Arepa
Omega-3 - ALA 0.065g Arepa
Omega-6 - Dihomo-gamma-linoleic acid 0.005g Arepa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arepa Corn nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Arepa
20%
Corn nuts
Minerals Daily Need Coverage Score
26%
Arepa
53%
Corn nuts

Comparison summary

Which food is lower in Sugar?
Corn nuts
Corn nuts is lower in Sugar (difference - 0.87g)
Which food is lower in Cholesterol?
Corn nuts
Corn nuts is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Corn nuts
Corn nuts is lower in Saturated Fat (difference - 0.322g)
Which food is lower in glycemic index?
Corn nuts
Corn nuts is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Corn nuts
Corn nuts is relatively richer in minerals
Which food is richer in vitamins?
Corn nuts
Corn nuts is relatively richer in vitamins
Which food contains less Sodium?
Arepa
Arepa contains less Sodium (difference - 330mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.