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Chinese fried rice vs. Corn grits — In-Depth Nutrition Comparison

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A recap on the differences between Chinese fried rice and corn grits

  • Chinese fried rice has more manganese, copper, zinc, and phosphorus; however, corn grits is higher in iron, vitamin B1, vitamin B2, vitamin B3, and folate.
  • Corn grits covers your daily iron needs 76% more than Chinese fried rice.
  • Corn grits has less sodium.

Food varieties used in this article are Restaurant, Chinese, fried rice, without meat and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

Infographic

Chinese fried rice 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 7.1% 3.6% 6.7% 25% 32% 20% 22% 50% 56% 45%
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 +66.7%
Contains more PotassiumPotassium +181.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +264.3%
Contains more ManganeseManganese +783.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +433.3%
Contains more IronIron +916.7%
Contains less SodiumSodium -41.3%

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 13% 7.3% 2.6% 0% 3.8% 6% 12% 0% 7.4% 0% 7% 4.5% 3%
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 +1200%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +111.5%
Contains more Vitamin B1Vitamin B1 +853.3%
Contains more Vitamin B2Vitamin B2 +419.2%
Contains more Vitamin B3Vitamin B3 +162.5%
Contains more FolateFolate +350%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Chinese fried rice Corn grits DV% diff.
Iron 0.66mg 6.71mg 76%
Manganese 0.433mg 0.049mg 17%
Selenium 8.3µg 15%
Vitamin B1 0.015mg 0.143mg 11%
Copper 0.095mg 0mg 11%
Vitamin B2 0.026mg 0.135mg 8%
Sodium 387mg 227mg 7%
Vitamin B3 0.637mg 1.672mg 6%
Starch 30.8g 15.39g 6%
Polyunsaturated fat 1.111g 0.191g 6%
Carbs 32.79g 15.95g 6%
Cholesterol 18mg 6%
Zinc 0.72mg 0.09mg 6%
Folate 6µg 27µg 5%
Protein 4.05g 1.58g 5%
Calories 174kcal 74kcal 5%
Calcium 12mg 64mg 5%
Phosphorus 51mg 14mg 5%
Fats 2.96g 0.49g 4%
Vitamin C 3.8mg 0mg 4%
Vitamin K 2.8µg 0µg 2%
Vitamin A 22µg 2%
Saturated fat 0.54g 0.076g 2%
Choline 5.5mg 2.6mg 1%
Monounsaturated fat 0.649g 0.081g 1%
Vitamin B5 0.052mg 1%
Magnesium 10mg 6mg 1%
Potassium 76mg 27mg 1%
Vitamin E 0.13mg 0.01mg 1%
Net carbs 31.69g 14.85g N/A
Sugar 0.56g 0.1g N/A
Fiber 1.1g 1.1g 0%
Vitamin B6 0.032mg 0.028mg 0%
Trans fat 0.011g N/A
Tryptophan 0.052mg 0.011mg 0%
Threonine 0.173mg 0.052mg 0%
Isoleucine 0.173mg 0.058mg 0%
Leucine 0.335mg 0.228mg 0%
Lysine 0.173mg 0.031mg 0%
Methionine 0.114mg 0.029mg 0%
Phenylalanine 0.225mg 0.087mg 0%
Valine 0.251mg 0.077mg 0%
Histidine 0.094mg 0.048mg 0%
Fructose 0.05g 0g 0%
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 0.981g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 33% 59%
Protein: 4.05 g
Fats: 2.96 g
Carbs: 32.79 g
Water: 59.09 g
Other: 1.11 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 +156.3%
Contains more FatsFats +504.1%
Contains more CarbsCarbs +105.6%
Contains more OtherOther +46.1%
Contains more WaterWater +37.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 48%
Saturated fat: Sat. Fat 0.54 g
Monounsaturated fat: Mono. Fat 0.649 g
Polyunsaturated fat: Poly. Fat 1.111 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 +701.2%
Contains more Poly. FatPolyunsaturated fat +481.7%
Contains less Sat. FatSaturated fat -85.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 30.8 g
Sucrose: 0.37 g
Glucose: 0.13 g
Fructose: 0.05 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 StarchStarch +100.1%
Contains more SucroseSucrose +270%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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 fried rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167668/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.