Corn grits vs. Soybean — In-Depth Nutrition Comparison
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A recap on differences between corn grits and soybeans
- Corn grits are higher in iron, vitamin B1, vitamin B3, vitamin B2, calcium, and folate, yet soybeans are higher in phosphorus, magnesium, and potassium.
- Corn grits cover your daily iron needs 316% more than soybeans.
- Corn grits contain 1523 times more sodium than soybeans. While corn grits contain 1523mg of sodium, soybeans contain only 1mg.
- The glycemic index of soybeans is lower.
Food varieties used in this article are Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry and Soybeans, mature cooked, boiled, without salt.
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 | +309.8% |
| Contains more IronIron | +491.1% |
| Contains more MagnesiumMagnesium | +218.5% |
| Contains more PotassiumPotassium | +145.2% |
| Contains more ZincZinc | +109.1% |
| Contains more PhosphorusPhosphorus | +163.4% |
| Contains less SodiumSodium | -99.9% |
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 | +403.2% |
| Contains more Vitamin B2Vitamin B2 | +149.1% |
| Contains more Vitamin B3Vitamin B3 | +1997.7% |
| Contains more FolateFolate | +229.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +218.2% |
| Contains more Vitamin B6Vitamin B6 | +67.1% |
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:
18.21 g
Fats:
8.97 g
Carbs:
8.36 g
Water:
62.55 g
Other:
1.91 g
| Contains more CarbsCarbs | +801.8% |
| Contains more OtherOther | +192.1% |
| Contains more ProteinProtein | +83.4% |
| Contains more FatsFats | +418.5% |
| Contains more WaterWater | +748.7% |
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
1.297 g
Monounsaturated fat:
Mono. Fat
1.981 g
Polyunsaturated fat:
Poly. Fat
5.064 g
| Contains less Sat. FatSaturated fat | -81.5% |
| Contains more Mono. FatMonounsaturated fat | +395.3% |
| Contains more Poly. FatPolyunsaturated fat | +482.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 30.38mg | 5.14mg | 316% |
| Sodium | 1523mg | 1mg | 66% |
| Vitamin B1 | 0.78mg | 0.155mg | 52% |
| Vitamin B3 | 8.37mg | 0.399mg | 50% |
| Copper | 0.407mg | 45% | |
| Manganese | 0.824mg | 36% | |
| Vitamin B2 | 0.71mg | 0.285mg | 33% |
| Calcium | 418mg | 102mg | 32% |
| Folate | 178µg | 54µg | 31% |
| Polyunsaturated fat | 0.87g | 5.064g | 28% |
| Carbs | 75.39g | 8.36g | 22% |
| Phosphorus | 93mg | 245mg | 22% |
| Protein | 9.93g | 18.21g | 17% |
| Vitamin K | 19.2µg | 16% | |
| Magnesium | 27mg | 86mg | 14% |
| Selenium | 7.3µg | 13% | |
| Fats | 1.73g | 8.97g | 11% |
| Choline | 47.5mg | 9% | |
| Potassium | 210mg | 515mg | 9% |
| Calories | 340kcal | 172kcal | 8% |
| Vitamin B6 | 0.14mg | 0.234mg | 7% |
| Saturated fat | 0.24g | 1.297g | 5% |
| Zinc | 0.55mg | 1.15mg | 5% |
| Vitamin B5 | 0.179mg | 4% | |
| Fiber | 5.1g | 6g | 4% |
| Monounsaturated fat | 0.4g | 1.981g | 4% |
| Vitamin E | 0.11mg | 0.35mg | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Net carbs | 70.29g | 2.36g | N/A |
| Sugar | 0.38g | 3g | N/A |
| Tryptophan | 0.242mg | 0% | |
| Threonine | 0.723mg | 0% | |
| Isoleucine | 0.807mg | 0% | |
| Leucine | 1.355mg | 0% | |
| Lysine | 1.108mg | 0% | |
| Methionine | 0.224mg | 0% | |
| Phenylalanine | 0.869mg | 0% | |
| Valine | 0.831mg | 0% | |
| Histidine | 0.449mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
53%
23%
Minerals Daily Need Coverage Score
156%
75%
Comparison summary
Which food contains less Sodium?
Soybean contains less Sodium (difference - 1522mg)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Corn grits is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Corn grits is lower in Saturated fat (difference - 1.057g)
Which food is cheaper?
Corn grits is cheaper (difference - $3.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)