Corn grits vs. Flour — In-Depth Nutrition Comparison
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What are the differences between corn grits and flour?
- Corn grits are richer than flour in iron, calcium, vitamin B2, vitamin B3, fiber, and vitamin B6.
- Corn grits' daily need coverage for iron is 322% more.
- Corn grits have 762 times more sodium than flour. While corn grits have 1523mg of sodium, flour has only 2mg.
We used Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry and Wheat flour, white, all-purpose, enriched, bleached types 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 MagnesiumMagnesium | +22.7% |
| Contains more CalciumCalcium | +2686.7% |
| Contains more PotassiumPotassium | +96.3% |
| Contains more IronIron | +554.7% |
| Contains more ZincZinc | +27.3% |
| Contains more PhosphorusPhosphorus | +16.1% |
| 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 EVitamin E | +83.3% |
| Contains more Vitamin B2Vitamin B2 | +43.7% |
| Contains more Vitamin B3Vitamin B3 | +41.8% |
| Contains more Vitamin B6Vitamin B6 | +218.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 30.38mg | 4.64mg | 322% |
| Sodium | 1523mg | 2mg | 66% |
| Selenium | 33.9µg | 62% | |
| Calcium | 418mg | 15mg | 40% |
| Manganese | 0.682mg | 30% | |
| Vitamin B2 | 0.71mg | 0.494mg | 17% |
| Copper | 0.144mg | 16% | |
| Vitamin B3 | 8.37mg | 5.904mg | 15% |
| Fiber | 5.1g | 2.7g | 10% |
| Vitamin B5 | 0.438mg | 9% | |
| Vitamin B6 | 0.14mg | 0.044mg | 7% |
| Potassium | 210mg | 107mg | 3% |
| Polyunsaturated fat | 0.87g | 0.413g | 3% |
| Choline | 10.4mg | 2% | |
| Phosphorus | 93mg | 108mg | 2% |
| Folate | 178µg | 183µg | 1% |
| Protein | 9.93g | 10.33g | 1% |
| Monounsaturated fat | 0.4g | 0.087g | 1% |
| Calories | 340kcal | 364kcal | 1% |
| Fats | 1.73g | 0.98g | 1% |
| Zinc | 0.55mg | 0.7mg | 1% |
| Magnesium | 27mg | 22mg | 1% |
| Net carbs | 70.29g | 73.61g | N/A |
| Carbs | 75.39g | 76.31g | 0% |
| Sugar | 0.38g | 0.27g | N/A |
| Vitamin E | 0.11mg | 0.06mg | 0% |
| Vitamin B1 | 0.78mg | 0.785mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.24g | 0.155g | 0% |
| Tryptophan | 0.127mg | 0% | |
| Threonine | 0.281mg | 0% | |
| Isoleucine | 0.357mg | 0% | |
| Leucine | 0.71mg | 0% | |
| Lysine | 0.228mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.415mg | 0% | |
| Histidine | 0.23mg | 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:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
| Contains more FatsFats | +76.5% |
| Contains more OtherOther | +1113% |
| Contains more WaterWater | +61.7% |
~equal in
Protein
~10.33g
~equal in
Carbs
~76.31g
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
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
| Contains more Mono. FatMonounsaturated fat | +359.8% |
| Contains more Poly. FatPolyunsaturated fat | +110.7% |
| Contains less Sat. FatSaturated fat | -35.4% |