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  6. Corn grits vs. Cornmeal

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, vitamin B1, and protein, 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

Corn grits vs Cornmeal infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 125% 19% 1139% 0% 15% 40% 199% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +13833.3%
Contains more PotassiumPotassium +47.9%
Contains more IronIron +596.8%
Contains more MagnesiumMagnesium +18.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +20%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Phosphorus ~99mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.2% 195% 164% 157% 0% 32% 0% 0% 134%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Contains more Vitamin B1Vitamin B1 +41.6%
Contains more Vitamin B2Vitamin B2 +85.9%
Contains more Vitamin B3Vitamin B3 +68.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +30%
Contains more FolateFolate +17.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.12mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Corn grits Cornmeal 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%
Selenium 10.5µg 19%
Vitamin B1 0.78mg 0.551mg 19%
Copper 0.076mg 8%
Manganese 0.174mg 8%
Folate 178µg 209µg 8%
Protein 9.93g 7.11g 6%
Fiber 5.1g 3.9g 5%
Vitamin B5 0.24mg 5%
Vitamin B6 0.14mg 0.182mg 3%
Calories 340kcal 370kcal 2%
Potassium 210mg 142mg 2%
Choline 8.6mg 2%
Carbs 75.39g 79.45g 1%
Magnesium 27mg 32mg 1%
Zinc 0.55mg 0.66mg 1%
Phosphorus 93mg 99mg 1%
Vitamin A 11µg 1%
Protein per 100 calories 2.9g 1.9g N/A
Calories per 10 g protein 342kcal 520kcal N/A
Weight per 100 calories 29g 27g N/A
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
10% 2% 75% 7% 6%
Protein: 9.93 g
Fats: 1.73 g
Carbs: 75.39 g
Water: 7.37 g
Other: 5.58 g
7% 2% 79% 11%
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 WaterWater +51.7%
~equal in Fats ~1.75g
~equal in Carbs ~79.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 26% 58%
Saturated fat: Sat. Fat 0.24 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 0.87 g
15% 27% 58%
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

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/173899/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.