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.
- 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 Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
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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 ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +350% |
| Contains more CalciumCalcium | +846.9% |
| Contains more PotassiumPotassium | +344.4% |
| Contains more IronIron | +326.2% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +877.8% |
| Contains more PhosphorusPhosphorus | +721.4% |
| Contains less SodiumSodium | -96.9% |
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 | +1000% |
| Contains more Vitamin B1Vitamin B1 | +249.7% |
| Contains more Vitamin B2Vitamin B2 | +48.1% |
| Contains more Vitamin B3Vitamin B3 | +151.2% |
| Contains more Vitamin B5Vitamin B5 | +896.2% |
| Contains more Vitamin B6Vitamin B6 | +285.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +348.1% |
| Contains more CholineCholine | +788.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 6.71mg | 28.6mg | 274% |
| Calcium | 64mg | 606mg | 54% |
| Selenium | 20µg | 36% | |
| Vitamin B1 | 0.143mg | 0.5mg | 30% |
| Folate | 27µg | 121µg | 24% |
| Copper | 0mg | 0.206mg | 23% |
| Carbs | 15.95g | 76.5g | 20% |
| Protein | 1.58g | 10.5g | 18% |
| Vitamin B3 | 1.672mg | 4.2mg | 16% |
| Calories | 74kcal | 370kcal | 15% |
| Phosphorus | 14mg | 115mg | 14% |
| Fiber | 1.1g | 3.8g | 11% |
| Sodium | 227mg | 7mg | 10% |
| Vitamin B5 | 0.052mg | 0.518mg | 9% |
| Zinc | 0.09mg | 0.88mg | 7% |
| Starch | 15.39g | 6% | |
| Vitamin B6 | 0.028mg | 0.108mg | 6% |
| Vitamin B2 | 0.135mg | 0.2mg | 5% |
| Magnesium | 6mg | 27mg | 5% |
| Polyunsaturated fat | 0.191g | 0.829g | 4% |
| Choline | 2.6mg | 23.1mg | 4% |
| Potassium | 27mg | 120mg | 3% |
| Manganese | 0.049mg | 2% | |
| Fats | 0.49g | 1.5g | 2% |
| Vitamin E | 0.01mg | 0.11mg | 1% |
| Saturated fat | 0.076g | 0.238g | 1% |
| Net carbs | 14.85g | 72.7g | N/A |
| Sugar | 0.1g | 0.2g | N/A |
| Vitamin K | 0µg | 0.5µg | 0% |
| Monounsaturated fat | 0.081g | 0.205g | 0% |
| Tryptophan | 0.011mg | 0.145mg | 0% |
| Threonine | 0.052mg | 0.33mg | 0% |
| Isoleucine | 0.058mg | 0.461mg | 0% |
| Leucine | 0.228mg | 0.796mg | 0% |
| Lysine | 0.031mg | 0.271mg | 0% |
| Methionine | 0.029mg | 0.196mg | 0% |
| Phenylalanine | 0.087mg | 0.568mg | 0% |
| Valine | 0.077mg | 0.51mg | 0% |
| Histidine | 0.048mg | 0.242mg | 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:
10.5 g
Fats:
1.5 g
Carbs:
76.5 g
Water:
10.9 g
Other:
0.6 g
| Contains more WaterWater | +645.1% |
| Contains more OtherOther | +26.7% |
| Contains more ProteinProtein | +564.6% |
| Contains more FatsFats | +206.1% |
| Contains more CarbsCarbs | +379.6% |
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
0.238 g
Monounsaturated fat:
Mono. Fat
0.205 g
Polyunsaturated fat:
Poly. Fat
0.829 g
| Contains less Sat. FatSaturated fat | -68.1% |
| Contains more Mono. FatMonounsaturated fat | +153.1% |
| Contains more Poly. FatPolyunsaturated fat | +334% |
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:
0 g
Sucrose:
0.2 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +100% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g