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Chinese cuisine vs. Corn grits — In-Depth Nutrition Comparison

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What are the main differences between chinese cuisine and corn grits?

  • Chinese cuisine is richer in vitamin K, vitamin C, zinc, vitamin B6, phosphorus, and vitamin B5, yet corn grits is richer in iron, vitamin B1, and vitamin B2.
  • Corn grits's daily need coverage for iron is 70% higher.
  • Corn grits contains less sodium.
  • Chinese cuisine has a lower glycemic index than corn grits.

We used Restaurant, Chinese, beef, and vegetables and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt types in this comparison.

Infographic

Chinese cuisine 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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
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 +150%
Contains more PotassiumPotassium +655.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +442.9%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +190.9%
Contains more IronIron +504.5%
Contains less SodiumSodium -44.5%

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
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 +8100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +751.9%
Contains more Vitamin B6Vitamin B6 +475%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +1226.9%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +145.5%
Contains more Vitamin B3Vitamin B3 +26.7%

All nutrients comparison - raw data values

Nutrient Chinese cuisine Corn grits DV% diff.
Iron 1.11mg 6.71mg 70%
Vitamin K 51.3µg 0µg 43%
Vitamin B12 0.48µg 20%
Vitamin C 11.6mg 0mg 13%
Polyunsaturated fat 2.13g 0.191g 13%
Zinc 1.5mg 0.09mg 13%
Selenium 6.7µg 12%
Protein 7.08g 1.58g 11%
Vitamin B6 0.161mg 0.028mg 10%
Vitamin B1 0.033mg 0.143mg 9%
Phosphorus 76mg 14mg 9%
Sodium 409mg 227mg 8%
Vitamin B5 0.443mg 0.052mg 8%
Vitamin A 63µg 7%
Fats 5.3g 0.49g 7%
Choline 34.5mg 2.6mg 6%
Starch 1.82g 15.39g 6%
Vitamin B2 0.055mg 0.135mg 6%
Folate 45µg 27µg 5%
Potassium 204mg 27mg 5%
Vitamin E 0.82mg 0.01mg 5%
Cholesterol 14mg 5%
Copper 0.049mg 0mg 5%
Calcium 22mg 64mg 4%
Saturated fat 0.978g 0.076g 4%
Manganese 0.147mg 0.049mg 4%
Monounsaturated fat 1.217g 0.081g 3%
Carbs 7.29g 15.95g 3%
Calories 105kcal 74kcal 2%
Vitamin B3 1.32mg 1.672mg 2%
Fiber 1.5g 1.1g 2%
Magnesium 15mg 6mg 2%
Fructose 0.55g 0g 1%
Vitamin D 0.1µg 1%
Net carbs 5.79g 14.85g N/A
Vitamin D 3IU 0%
Sugar 2.41g 0.1g N/A
Trans fat 0.058g N/A
Tryptophan 0.083mg 0.011mg 0%
Threonine 0.313mg 0.052mg 0%
Isoleucine 0.314mg 0.058mg 0%
Leucine 0.525mg 0.228mg 0%
Lysine 0.552mg 0.031mg 0%
Methionine 0.158mg 0.029mg 0%
Phenylalanine 0.317mg 0.087mg 0%
Valine 0.327mg 0.077mg 0%
Histidine 0.207mg 0.048mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 1.803g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 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 +348.1%
Contains more FatsFats +981.6%
Contains more OtherOther +98.7%
Contains more CarbsCarbs +118.8%
~equal in Water ~81.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 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 +1402.5%
Contains more Poly. FatPolyunsaturated fat +1015.2%
Contains less Sat. FatSaturated fat -92.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
43% 28% 16% 13%
Starch: 1.82 g
Sucrose: 1.17 g
Glucose: 0.69 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 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 SucroseSucrose +1070%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +745.6%
~equal in Lactose ~0g
~equal in Maltose ~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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/nutrients
  2. 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.