Corn grits vs. Cornmeal — In-Depth Nutrition Comparison
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How are corn grits and cornmeal different?
- Corn grits are richer in iron, calcium, vitamin B2, vitamin B3, and vitamin B1, while cornmeal is higher in folate.
- Corn grits cover your daily need for iron, 325% more than cornmeal.
- Corn grits contain 218 times more sodium than cornmeal. Corn grits contain 1523mg of sodium, while cornmeal contains 7mg.
- Corn grits have a higher glycemic index (80) than cornmeal (68).
Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry and Cornmeal, degermed, enriched, yellow types were used in this article.
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.
| Contains more CalciumCalcium | +13833.3% |
| Contains more PotassiumPotassium | +47.9% |
| Contains more IronIron | +596.8% |
| Contains more MagnesiumMagnesium | +18.5% |
| Contains more ZincZinc | +20% |
| Contains less SodiumSodium | -99.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +41.6% |
| Contains more Vitamin B2Vitamin B2 | +85.9% |
| Contains more Vitamin B3Vitamin B3 | +68.5% |
| Contains more Vitamin B6Vitamin B6 | +30% |
| Contains more FolateFolate | +17.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 30.38mg | 4.36mg | 325% |
| Sodium | 1523mg | 7mg | 66% |
| Calcium | 418mg | 3mg | 42% |
| Starch | 73.3g | 30% | |
| Vitamin B2 | 0.71mg | 0.382mg | 25% |
| Vitamin B3 | 8.37mg | 4.968mg | 21% |
| Vitamin B1 | 0.78mg | 0.551mg | 19% |
| Selenium | 10.5µg | 19% | |
| Manganese | 0.174mg | 8% | |
| Folate | 178µg | 209µg | 8% |
| Copper | 0.076mg | 8% | |
| Protein | 9.93g | 7.11g | 6% |
| Vitamin B5 | 0.24mg | 5% | |
| Fiber | 5.1g | 3.9g | 5% |
| Vitamin B6 | 0.14mg | 0.182mg | 3% |
| Choline | 8.6mg | 2% | |
| Calories | 340kcal | 370kcal | 2% |
| Potassium | 210mg | 142mg | 2% |
| Vitamin A | 11µg | 1% | |
| Phosphorus | 93mg | 99mg | 1% |
| Zinc | 0.55mg | 0.66mg | 1% |
| Magnesium | 27mg | 32mg | 1% |
| Carbs | 75.39g | 79.45g | 1% |
| Fats | 1.73g | 1.75g | 0% |
| Net carbs | 70.29g | 75.55g | N/A |
| Sugar | 0.38g | 1.61g | N/A |
| Vitamin E | 0.11mg | 0.12mg | 0% |
| Saturated fat | 0.24g | 0.22g | 0% |
| Monounsaturated fat | 0.4g | 0.39g | 0% |
| Polyunsaturated fat | 0.87g | 0.828g | 0% |
| Tryptophan | 0.038mg | 0% | |
| Threonine | 0.172mg | 0% | |
| Isoleucine | 0.242mg | 0% | |
| Leucine | 1.006mg | 0% | |
| Lysine | 0.105mg | 0% | |
| Methionine | 0.162mg | 0% | |
| Phenylalanine | 0.366mg | 0% | |
| Valine | 0.337mg | 0% | |
| Histidine | 0.172mg | 0% | |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.93 g
Fats:
1.73 g
Carbs:
75.39 g
Water:
7.37 g
Other:
5.58 g
Protein:
7.11 g
Fats:
1.75 g
Carbs:
79.45 g
Water:
11.18 g
Other:
0.51 g
| Contains more ProteinProtein | +39.7% |
| Contains more OtherOther | +994.1% |
| Contains more WaterWater | +51.7% |
~equal in
Fats
~1.75g
~equal in
Carbs
~79.45g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.24 g
Monounsaturated fat:
Mono. Fat
0.4 g
Polyunsaturated fat:
Poly. Fat
0.87 g
Saturated fat:
Sat. Fat
0.22 g
Monounsaturated fat:
Mono. Fat
0.39 g
Polyunsaturated fat:
Poly. Fat
0.828 g
~equal in
Saturated fat
~0.22g
~equal in
Monounsaturated fat
~0.39g
~equal in
Polyunsaturated fat
~0.828g