Corn grits vs. Cornmeal — In-Depth Nutrition Comparison
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A recap on differences between corn grits and cornmeal
- Corn grits has more iron; however, cornmeal is higher in folate, vitamin B1, vitamin B3, vitamin B2, phosphorus, vitamin B6, fiber, and copper.
- Cornmeal covers your daily folate needs 46% more than corn grits.
- Cornmeal contains 32 times less sodium than corn grits. Corn grits contains 227mg of sodium, while cornmeal contains 7mg.
- The glycemic index of corn grits is higher.
Food varieties used in this article are Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Cornmeal, degermed, enriched, yellow.
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 | +2033.3% |
| Contains more IronIron | +53.9% |
| Contains more MagnesiumMagnesium | +433.3% |
| Contains more PotassiumPotassium | +425.9% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +633.3% |
| Contains more PhosphorusPhosphorus | +607.1% |
| Contains less SodiumSodium | -96.9% |
| Contains more ManganeseManganese | +255.1% |
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 | +1100% |
| Contains more Vitamin B1Vitamin B1 | +285.3% |
| Contains more Vitamin B2Vitamin B2 | +183% |
| Contains more Vitamin B3Vitamin B3 | +197.1% |
| Contains more Vitamin B5Vitamin B5 | +361.5% |
| Contains more Vitamin B6Vitamin B6 | +550% |
| Contains more FolateFolate | +674.1% |
| Contains more CholineCholine | +230.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 27µg | 209µg | 46% |
| Vitamin B1 | 0.143mg | 0.551mg | 34% |
| Iron | 6.71mg | 4.36mg | 29% |
| Starch | 15.39g | 73.3g | 24% |
| Vitamin B3 | 1.672mg | 4.968mg | 21% |
| Carbs | 15.95g | 79.45g | 21% |
| Vitamin B2 | 0.135mg | 0.382mg | 19% |
| Selenium | 10.5µg | 19% | |
| Calories | 74kcal | 370kcal | 15% |
| Vitamin B6 | 0.028mg | 0.182mg | 12% |
| Phosphorus | 14mg | 99mg | 12% |
| Protein | 1.58g | 7.11g | 11% |
| Fiber | 1.1g | 3.9g | 11% |
| Sodium | 227mg | 7mg | 10% |
| Copper | 0mg | 0.076mg | 8% |
| Magnesium | 6mg | 32mg | 6% |
| Calcium | 64mg | 3mg | 6% |
| Manganese | 0.049mg | 0.174mg | 5% |
| Zinc | 0.09mg | 0.66mg | 5% |
| Polyunsaturated fat | 0.191g | 0.828g | 4% |
| Vitamin B5 | 0.052mg | 0.24mg | 4% |
| Potassium | 27mg | 142mg | 3% |
| Fats | 0.49g | 1.75g | 2% |
| Vitamin E | 0.01mg | 0.12mg | 1% |
| Vitamin A | 11µg | 1% | |
| Choline | 2.6mg | 8.6mg | 1% |
| Saturated fat | 0.076g | 0.22g | 1% |
| Monounsaturated fat | 0.081g | 0.39g | 1% |
| Net carbs | 14.85g | 75.55g | N/A |
| Sugar | 0.1g | 1.61g | N/A |
| Tryptophan | 0.011mg | 0.038mg | 0% |
| Threonine | 0.052mg | 0.172mg | 0% |
| Isoleucine | 0.058mg | 0.242mg | 0% |
| Leucine | 0.228mg | 1.006mg | 0% |
| Lysine | 0.031mg | 0.105mg | 0% |
| Methionine | 0.029mg | 0.162mg | 0% |
| Phenylalanine | 0.087mg | 0.366mg | 0% |
| Valine | 0.077mg | 0.337mg | 0% |
| Histidine | 0.048mg | 0.172mg | 0% |
| Fructose | 0g | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.58 g
Fats:
0.49 g
Carbs:
15.95 g
Water:
81.22 g
Other:
0.76 g
Protein:
7.11 g
Fats:
1.75 g
Carbs:
79.45 g
Water:
11.18 g
Other:
0.51 g
| Contains more WaterWater | +626.5% |
| Contains more OtherOther | +49% |
| Contains more ProteinProtein | +350% |
| Contains more FatsFats | +257.1% |
| Contains more CarbsCarbs | +398.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.076 g
Monounsaturated fat:
Mono. Fat
0.081 g
Polyunsaturated fat:
Poly. Fat
0.191 g
Saturated fat:
Sat. Fat
0.22 g
Monounsaturated fat:
Mono. Fat
0.39 g
Polyunsaturated fat:
Poly. Fat
0.828 g
| Contains less Sat. FatSaturated fat | -65.5% |
| Contains more Mono. FatMonounsaturated fat | +381.5% |
| Contains more Poly. FatPolyunsaturated fat | +333.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
15.39 g
Sucrose:
0.1 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
73.3 g
Sucrose:
0.68 g
Glucose:
0.56 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0 g
| Contains more StarchStarch | +376.3% |
| Contains more SucroseSucrose | +580% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
