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  6. Corn grits vs. Cream of Wheat

Corn grits vs. Cream of Wheat — In-Depth Nutrition Comparison

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A recap on differences between Corn grits and Cream of Wheat

  • Corn grits has less Iron, Calcium, Vitamin B1, Folate, Copper, Vitamin B3, Phosphorus, Fiber, and Vitamin B5.
  • Cream of Wheat covers your daily Iron needs 274% more than Corn grits.
  • Cream of Wheat contains 32 times less Sodium than Corn grits. Corn grits contains 227mg of Sodium, while Cream of Wheat contains 7mg.

Food varieties used in this article are Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.

Infographic

Corn grits vs Cream of Wheat infographic
Infographic link

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.
Corn grits
Corn grits
1
:
9
Cream of Wheat
Cream of Wheat
Contains more Calcium +846.9%
Contains more Iron +326.2%
Contains more Magnesium +350%
Contains more Phosphorus +721.4%
Contains more Potassium +344.4%
Contains less Sodium -96.9%
Contains more Zinc +877.8%
Contains more Copper +∞%
Corn grits
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 252% 5% 6% 3% 30% 3% 0% 7% 0%
Cream of Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 182% 1073% 20% 50% 11% 1% 24% 69% 0% 110%
Contains more Calcium +846.9%
Contains more Iron +326.2%
Contains more Magnesium +350%
Contains more Phosphorus +721.4%
Contains more Potassium +344.4%
Contains less Sodium -96.9%
Contains more Zinc +877.8%
Contains more Copper +∞%

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.
Corn grits
Corn grits
0
:
11
Cream of Wheat
Cream of Wheat
Contains more Vitamin E +1000%
Contains more Vitamin B1 +249.7%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +151.2%
Contains more Vitamin B5 +896.2%
Contains more Vitamin B6 +285.7%
Contains more Folate +348.1%
Contains more Vitamin K +∞%
Corn grits
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 36% 32% 32% 4% 7% 21% 0% 0%
Cream of Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 126% 47% 79% 32% 25% 91% 0% 2%
Contains more Vitamin E +1000%
Contains more Vitamin B1 +249.7%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +151.2%
Contains more Vitamin B5 +896.2%
Contains more Vitamin B6 +285.7%
Contains more Folate +348.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn grits
Corn grits
2
:
3
Cream of Wheat
Cream of Wheat
Contains more Water +645.1%
Contains more Other +26.7%
Contains more Protein +564.6%
Contains more Fats +206.1%
Contains more Carbs +379.6%
Corn grits
16% 81%
Protein: 1.58 g
Fats: 0.49 g
Carbs: 15.95 g
Water: 81.22 g
Other: 0.76 g
Cream of Wheat
11% 77% 11%
Protein: 10.5 g
Fats: 1.5 g
Carbs: 76.5 g
Water: 10.9 g
Other: 0.6 g
Contains more Water +645.1%
Contains more Other +26.7%
Contains more Protein +564.6%
Contains more Fats +206.1%
Contains more Carbs +379.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn grits
Corn grits
1
:
2
Cream of Wheat
Cream of Wheat
Contains less Saturated Fat -68.1%
Contains more Monounsaturated Fat +153.1%
Contains more Polyunsaturated fat +334%
Corn grits
22% 23% 55%
Saturated Fat: 0.076 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 0.191 g
Cream of Wheat
19% 16% 65%
Saturated Fat: 0.238 g
Monounsaturated Fat: 0.205 g
Polyunsaturated fat: 0.829 g
Contains less Saturated Fat -68.1%
Contains more Monounsaturated Fat +153.1%
Contains more Polyunsaturated fat +334%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn grits
Corn grits
1
:
1
Cream of Wheat
Cream of Wheat
Contains more Starch +∞%
Contains more Sucrose +100%
Corn grits
99%
Starch: 15.39 g
Sucrose: 0.1 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cream of Wheat
100%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn grits Cream of Wheat
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Corn grits Cream of Wheat Opinion
Net carbs 14.85g 72.7g Cream of Wheat
Protein 1.58g 10.5g Cream of Wheat
Fats 0.49g 1.5g Cream of Wheat
Carbs 15.95g 76.5g Cream of Wheat
Calories 74kcal 370kcal Cream of Wheat
Starch 15.39g Corn grits
Sugar 0.1g 0.2g Corn grits
Fiber 1.1g 3.8g Cream of Wheat
Calcium 64mg 606mg Cream of Wheat
Iron 6.71mg 28.6mg Cream of Wheat
Magnesium 6mg 27mg Cream of Wheat
Phosphorus 14mg 115mg Cream of Wheat
Potassium 27mg 120mg Cream of Wheat
Sodium 227mg 7mg Cream of Wheat
Zinc 0.09mg 0.88mg Cream of Wheat
Copper 0mg 0.206mg Cream of Wheat
Manganese 0.049mg Corn grits
Selenium 20µg Cream of Wheat
Vitamin E 0.01mg 0.11mg Cream of Wheat
Vitamin B1 0.143mg 0.5mg Cream of Wheat
Vitamin B2 0.135mg 0.2mg Cream of Wheat
Vitamin B3 1.672mg 4.2mg Cream of Wheat
Vitamin B5 0.052mg 0.518mg Cream of Wheat
Vitamin B6 0.028mg 0.108mg Cream of Wheat
Folate 27µg 121µg Cream of Wheat
Vitamin K 0µg 0.5µg Cream of Wheat
Tryptophan 0.011mg 0.145mg Cream of Wheat
Threonine 0.052mg 0.33mg Cream of Wheat
Isoleucine 0.058mg 0.461mg Cream of Wheat
Leucine 0.228mg 0.796mg Cream of Wheat
Lysine 0.031mg 0.271mg Cream of Wheat
Methionine 0.029mg 0.196mg Cream of Wheat
Phenylalanine 0.087mg 0.568mg Cream of Wheat
Valine 0.077mg 0.51mg Cream of Wheat
Histidine 0.048mg 0.242mg Cream of Wheat
Saturated Fat 0.076g 0.238g Corn grits
Monounsaturated Fat 0.081g 0.205g Cream of Wheat
Polyunsaturated fat 0.191g 0.829g Cream of Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn grits Cream of Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
11%
Corn grits
33%
Cream of Wheat
Minerals Daily Need Coverage Score
32%
Corn grits
154%
Cream of Wheat

Comparison summary

Which food contains less Sodium?
Cream of Wheat
Cream of Wheat contains less Sodium (difference - 220mg)
Which food is lower in glycemic index?
Cream of Wheat
Cream of Wheat is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Cream of Wheat
Cream of Wheat is relatively richer in minerals
Which food is richer in vitamins?
Cream of Wheat
Cream of Wheat is relatively richer in vitamins
Which food is lower in Sugar?
Corn grits
Corn grits is lower in Sugar (difference - 0.1g)
Which food is lower in Cholesterol?
Corn grits
Corn grits is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Corn grits
Corn grits is lower in Saturated Fat (difference - 0.162g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Corn grits - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173897/nutrients
  2. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173901/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.