Corn grits vs. Corn nuts — In-Depth Nutrition Comparison

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The main differences between corn grits and corn nuts

Corn grits has more iron; however, corn nuts have more phosphorus, fiber, magnesium, fats, manganese, carbs, protein, vitamin B1, and zinc.
Daily need coverage for iron for corn grits is 63% higher.
Corn grits has a higher glycemic index than corn nuts.

Food types used in this article are Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Snacks, cornnuts, barbecue-flavor.

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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.

Corn grits

Corn nuts

Contains more CalciumCalcium	+276.5%
Contains more IronIron	+294.7%
Contains less SodiumSodium	-62.2%

Contains more MagnesiumMagnesium	+1716.7%
Contains more PotassiumPotassium	+959.3%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+1988.9%
Contains more PhosphorusPhosphorus	+1921.4%
Contains more ManganeseManganese	+893.9%

~equal in Selenium ~µg

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.

Corn grits

Corn nuts

Contains more Vitamin EVitamin E	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+144.8%
Contains more Vitamin B5Vitamin B5	+619.2%
Contains more Vitamin B6Vitamin B6	+567.9%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.142mg

~equal in Vitamin B3 ~1.507mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	6.71mg	1.7mg	63%
Phosphorus	14mg	283mg	38%
Fiber	1.1g	8.4g	29%
Magnesium	6mg	109mg	25%
Fats	0.49g	14.3g	21%
Polyunsaturated fat	0.191g	3.22g	20%
Carbs	15.95g	71.7g	19%
Manganese	0.049mg	0.487mg	19%
Calories	74kcal	436kcal	18%
Monounsaturated fat	0.081g	7.36g	18%
Vitamin B1	0.143mg	0.35mg	17%
Zinc	0.09mg	1.88mg	16%
Sodium	227mg	600mg	16%
Protein	1.58g	9g	15%
Copper	0mg	0.136mg	15%
Vitamin B6	0.028mg	0.187mg	12%
Saturated fat	0.076g	2.58g	11%
Potassium	27mg	286mg	8%
Folate	27µg	0µg	7%
Starch	15.39g		6%
Vitamin B5	0.052mg	0.374mg	6%
Calcium	64mg	17mg	5%
Vitamin A		17µg	2%
Vitamin B2	0.135mg	0.142mg	1%
Vitamin B3	1.672mg	1.507mg	1%
Protein per 100 calories	2.1g	2.1g	N/A
Calories per 10 g protein	468kcal	484kcal	N/A
Weight per 100 calories	135g	23g	N/A
Unsaturated / Saturated Fat ratio	3.6	4.1	N/A
Vitamin C	0mg	0.4mg	0%
Net carbs	14.85g	63.3g	N/A
Sugar	0.1g		N/A
Vitamin E	0.01mg		0%
Choline	2.6mg		0%
Tryptophan	0.011mg		0%
Threonine	0.052mg		0%
Isoleucine	0.058mg		0%
Leucine	0.228mg		0%
Lysine	0.031mg		0%
Methionine	0.029mg		0%
Phenylalanine	0.087mg		0%
Valine	0.077mg		0%
Histidine	0.048mg		0%