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Bran cereal vs. Corn grits — In-Depth Nutrition Comparison

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The main differences between bran cereal and corn grits

  • Corn grits contains less vitamin B6, folate, manganese, vitamin B2, vitamin B1, phosphorus, iron, copper, fiber, and zinc than bran cereal.
  • Daily need coverage for vitamin B6 for bran cereal is 921% higher.
  • Corn grits has a higher glycemic index than bran cereal.

Food types used in this article are Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

Infographic

Bran cereal vs Corn grits infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 259% 117% 90% 660% 347% 338% 493% 34% 967% 51%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 19% 2.4% 252% 0% 2.5% 6% 30% 6.4% 0%
Contains more MagnesiumMagnesium +5933.3%
Contains more CalciumCalcium +507.8%
Contains more PotassiumPotassium +3677.8%
Contains more IronIron +162.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +13677.8%
Contains more PhosphorusPhosphorus +8114.3%
Contains more ManganeseManganese +15022.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -12%

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.
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 67% 174% 24% 65% 568% 625% 278% 64% 2769% 2350% 13% 983% 27%
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% 0% 0.2% 0% 36% 31% 31% 3.1% 6.5% 0% 0% 20% 1.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1487.4%
Contains more Vitamin B2Vitamin B2 +1907.4%
Contains more Vitamin B3Vitamin B3 +785.2%
Contains more Vitamin B5Vitamin B5 +1938.5%
Contains more Vitamin B6Vitamin B6 +42757.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4751.9%
Contains more CholineCholine +1800%

All nutrients comparison - raw data values

Nutrient Bran cereal Corn grits DV% diff.
Vitamin B6 12mg 0.028mg 921%
Vitamin B12 18.8µg 783%
Folate 1310µg 27µg 321%
Manganese 7.41mg 0.049mg 320%
Vitamin B2 2.71mg 0.135mg 198%
Vitamin B1 2.27mg 0.143mg 177%
Phosphorus 1150mg 14mg 162%
Iron 17.6mg 6.71mg 136%
Copper 1.04mg 0mg 116%
Fiber 29.3g 1.1g 113%
Zinc 12.4mg 0.09mg 112%
Magnesium 362mg 6mg 85%
Vitamin B3 14.8mg 1.672mg 82%
Vitamin A 522µg 58%
Calcium 389mg 64mg 33%
Potassium 1020mg 27mg 29%
Protein 13.14g 1.58g 23%
Vitamin D 4.3µg 22%
Vitamin C 20mg 0mg 22%
Vitamin D 170IU 21%
Vitamin B5 1.06mg 0.052mg 20%
Carbs 74.24g 15.95g 19%
Selenium 9.4µg 17%
Polyunsaturated fat 2g 0.191g 12%
Choline 49.4mg 2.6mg 9%
Calories 259kcal 74kcal 9%
Vitamin E 1.19mg 0.01mg 8%
Fats 4.9g 0.49g 7%
Saturated fat 1.1g 0.076g 5%
Vitamin K 5.2µg 0µg 4%
Starch 21.8g 15.39g 3%
Monounsaturated fat 0.89g 0.081g 2%
Sodium 258mg 227mg 1%
Net carbs 44.94g 14.85g N/A
Sugar 15.69g 0.1g N/A
Tryptophan 0.22mg 0.011mg 0%
Threonine 0.38mg 0.052mg 0%
Isoleucine 0.35mg 0.058mg 0%
Leucine 0.7mg 0.228mg 0%
Lysine 0.35mg 0.031mg 0%
Methionine 0.17mg 0.029mg 0%
Phenylalanine 0.48mg 0.087mg 0%
Valine 0.52mg 0.077mg 0%
Histidine 0.28mg 0.048mg 0%
Fructose 0.36g 0g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 5% 74% 2% 6%
Protein: 13.14 g
Fats: 4.9 g
Carbs: 74.24 g
Water: 2.12 g
Other: 5.6 g
16% 81%
Protein: 1.58 g
Fats: 0.49 g
Carbs: 15.95 g
Water: 81.22 g
Other: 0.76 g
Contains more ProteinProtein +731.6%
Contains more FatsFats +900%
Contains more CarbsCarbs +365.5%
Contains more OtherOther +636.8%
Contains more WaterWater +3731.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 22% 50%
Saturated fat: Sat. Fat 1.1 g
Monounsaturated fat: Mono. Fat 0.89 g
Polyunsaturated fat: Poly. Fat 2 g
22% 23% 55%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 0.191 g
Contains more Mono. FatMonounsaturated fat +998.8%
Contains more Poly. FatPolyunsaturated fat +947.1%
Contains less Sat. FatSaturated fat -93.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
58% 35% 3% 3%
Starch: 21.8 g
Sucrose: 13.2 g
Glucose: 1.07 g
Fructose: 0.36 g
Lactose: 0 g
Maltose: 1.06 g
Galactose: 0 g
99%
Starch: 15.39 g
Sucrose: 0.1 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +41.7%
Contains more SucroseSucrose +13100%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Corn grits - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173897/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.