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  6. Corn chips vs. Corn nuts

Corn chips vs. Corn nuts — In-Depth Nutrition Comparison

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The main differences between corn chips and corn nuts

  • Corn chips have more calcium; however, corn nuts have more vitamin B1, fiber, phosphorus, magnesium, manganese, iron, and zinc.
  • Daily need coverage for vitamin B1 for corn nuts is 25% higher.
  • Corn nuts have 8 times less calcium than corn chips. Corn chips have 138mg of calcium, while corn nuts have 17mg.
  • Corn nuts are lower in saturated fat.

Food types used in this article are Snacks, corn-based, extruded, chips, plain and Snacks, cornnuts, barbecue-flavor.

Infographic

Corn chips 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 41% 13% 45% 34% 35% 83% 67% 43% 41%
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 +711.8%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +51.4%
Contains more PotassiumPotassium +98.6%
Contains more IronIron +41.7%
Contains more CopperCopper +34.7%
Contains more ZincZinc +45.7%
Contains more PhosphorusPhosphorus +45.9%
Contains more ManganeseManganese +46.2%

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 0% 1% 145% 0% 12% 18% 16% 11% 39% 0% 16% 6% 6.6%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +466.7%
Contains more Vitamin B1Vitamin B1 +644.7%
Contains more Vitamin B2Vitamin B2 +82.1%
Contains more Vitamin B3Vitamin B3 +79%
Contains more Vitamin B5Vitamin B5 +96.8%
Contains more Vitamin B6Vitamin B6 +12%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 33% 57% 3%
Protein: 6.17 g
Fats: 33.36 g
Carbs: 56.9 g
Water: 1.07 g
Other: 2.5 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 FatsFats +133.3%
Contains more ProteinProtein +45.9%
Contains more CarbsCarbs +26%
Contains more WaterWater +49.5%
Contains more OtherOther +36%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 31% 55%
Saturated fat: Sat. Fat 4.331 g
Monounsaturated fat: Mono. Fat 9.134 g
Polyunsaturated fat: Poly. Fat 16.438 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 more Mono. FatMonounsaturated fat +24.1%
Contains more Poly. FatPolyunsaturated fat +410.5%
Contains less Sat. FatSaturated fat -40.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn chips Corn nuts DV% diff.
Polyunsaturated fat 16.438g 3.22g 88%
Vitamin E 7.23mg 48%
Fats 33.36g 14.3g 29%
Vitamin B1 0.047mg 0.35mg 25%
Starch 51.36g 21%
Fiber 4g 8.4g 18%
Selenium 7.6µg 14%
Phosphorus 194mg 283mg 13%
Calcium 138mg 17mg 12%
Magnesium 72mg 109mg 9%
Saturated fat 4.331g 2.58g 8%
Manganese 0.333mg 0.487mg 7%
Iron 1.2mg 1.7mg 6%
Protein 6.17g 9g 6%
Vitamin B2 0.078mg 0.142mg 5%
Calories 538kcal 436kcal 5%
Carbs 56.9g 71.7g 5%
Zinc 1.29mg 1.88mg 5%
Vitamin K 6.3µg 5%
Vitamin B3 0.842mg 1.507mg 4%
Monounsaturated fat 9.134g 7.36g 4%
Vitamin B5 0.19mg 0.374mg 4%
Sodium 514mg 600mg 4%
Copper 0.101mg 0.136mg 4%
Potassium 144mg 286mg 4%
Vitamin A 3µg 17µg 2%
Vitamin B6 0.167mg 0.187mg 2%
Folate 8µg 0µg 2%
Choline 12.1mg 2%
Vitamin C 0mg 0.4mg 0%
Net carbs 52.9g 63.3g N/A
Sugar 0.27g N/A
Trans fat 0.088g N/A
Tryptophan 0.046mg 0%
Threonine 0.246mg 0%
Isoleucine 0.235mg 0%
Leucine 0.803mg 0%
Lysine 0.185mg 0%
Methionine 0.137mg 0%
Phenylalanine 0.322mg 0%
Valine 0.331mg 0%
Histidine 0.2mg 0%
Omega-3 - EPA 0.006g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - Eicosatrienoic acid 0.006g N/A
Omega-6 - Gamma-linoleic acid 0.013g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 16.036g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn chips Corn nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
Corn chips
17%
Corn nuts
Minerals Daily Need Coverage Score
45%
Corn chips
53%
Corn nuts

Comparison summary

Which food is lower in Sugar?
Corn nuts
Corn nuts is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated fat?
Corn nuts
Corn nuts is lower in Saturated fat (difference - 1.751g)
Which food is lower in glycemic index?
Corn nuts
Corn nuts is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Corn nuts
Corn nuts is relatively richer in minerals
Which food contains less Sodium?
Corn chips
Corn chips contains less Sodium (difference - 86mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167537/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.