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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 covers your daily need of Iron 325% more than Cornmeal.
  • Corn grits contain 218 times more Sodium than Cornmeal. Corn grits contain 1523mg of Sodium, while Cornmeal contains 7mg.

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

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 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 ZincZinc +20%
Contains less SodiumSodium -99.5%
~equal in Phosphorus ~99mg

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% 0% 2.2% 0% 195% 164% 157% 0% 32% 0% 0% 134% 0%
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% 13% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
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 B6Vitamin B6 +30%
Contains more FolateFolate +17.4%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.12mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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 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
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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn grits Cornmeal Opinion
Calories 340kcal 370kcal Cornmeal
Protein 9.93g 7.11g Corn grits
Fats 1.73g 1.75g Cornmeal
Net carbs 70.29g 75.55g Cornmeal
Carbs 75.39g 79.45g Cornmeal
Magnesium 27mg 32mg Cornmeal
Calcium 418mg 3mg Corn grits
Potassium 210mg 142mg Corn grits
Iron 30.38mg 4.36mg Corn grits
Sugar 0.38g 1.61g Corn grits
Fiber 5.1g 3.9g Corn grits
Copper 0.076mg Cornmeal
Zinc 0.55mg 0.66mg Cornmeal
Starch 73.3g Cornmeal
Phosphorus 93mg 99mg Cornmeal
Sodium 1523mg 7mg Cornmeal
Vitamin A 0IU 214IU Cornmeal
Vitamin A RAE 11µg Cornmeal
Vitamin E 0.11mg 0.12mg Cornmeal
Manganese 0.174mg Cornmeal
Selenium 10.5µg Cornmeal
Vitamin B1 0.78mg 0.551mg Corn grits
Vitamin B2 0.71mg 0.382mg Corn grits
Vitamin B3 8.37mg 4.968mg Corn grits
Vitamin B5 0.24mg Cornmeal
Vitamin B6 0.14mg 0.182mg Cornmeal
Folate 178µg 209µg Cornmeal
Choline 8.6mg Cornmeal
Saturated Fat 0.24g 0.22g Cornmeal
Monounsaturated Fat 0.4g 0.39g Corn grits
Polyunsaturated fat 0.87g 0.828g Corn grits
Tryptophan 0.038mg Cornmeal
Threonine 0.172mg Cornmeal
Isoleucine 0.242mg Cornmeal
Leucine 1.006mg Cornmeal
Lysine 0.105mg Cornmeal
Methionine 0.162mg Cornmeal
Phenylalanine 0.366mg Cornmeal
Valine 0.337mg Cornmeal
Histidine 0.172mg Cornmeal
Fructose 0.17g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn grits Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
53%
Corn grits
42%
Cornmeal
Minerals Daily Need Coverage Score
156%
Corn grits
37%
Cornmeal

Comparison summary

Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 1516mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food is lower in Sugar?
Corn grits
Corn grits is lower in Sugar (difference - 1.23g)
Which food is cheaper?
Corn grits
Corn grits is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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 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.