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
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.
| Contains more MagnesiumMagnesium | +22.7% |
| Contains more CalciumCalcium | +2686.7% |
| Contains more PotassiumPotassium | +96.3% |
| Contains more IronIron | +554.7% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +27.3% |
| Contains more PhosphorusPhosphorus | +16.1% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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.
| 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% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
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% |
| Phosphorus | 93mg | 108mg | 2% |
| Choline | 10.4mg | 2% | |
| Calories | 340kcal | 364kcal | 1% |
| Protein | 9.93g | 10.33g | 1% |
| Fats | 1.73g | 0.98g | 1% |
| Magnesium | 27mg | 22mg | 1% |
| Zinc | 0.55mg | 0.7mg | 1% |
| Folate | 178µg | 183µg | 1% |
| Monounsaturated fat | 0.4g | 0.087g | 1% |
| Protein per 100 calories | 2.9g | 2.8g | N/A |
| Calories per 10 g protein | 342kcal | 352kcal | N/A |
| Weight per 100 calories | 29g | 27g | N/A |
| 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 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% |