Corn grits vs. Mashed potato — In-Depth Nutrition Comparison
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Important differences between corn grits and mashed potato
- Corn grits has more iron, vitamin B1, and vitamin B2; however, mashed potato has more potassium, vitamin B6, and phosphorus.
- Corn grits's daily need coverage for iron is 80% more.
- Corn grits has 22 times more Iron than mashed potato. Corn grits has 6.71mg of Iron, while mashed potato has 0.31mg.
The food varieties used in the comparison are Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Fast foods, potato, mashed.
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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 | +255.6% |
| Contains more IronIron | +2064.5% |
| Contains less SodiumSodium | -25.8% |
| Contains more MagnesiumMagnesium | +150% |
| Contains more PotassiumPotassium | +959.3% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +144.4% |
| Contains more PhosphorusPhosphorus | +321.4% |
| Contains more ManganeseManganese | +100% |
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 B1Vitamin B1 | +853.3% |
| Contains more Vitamin B2Vitamin B2 | +800% |
| Contains more Vitamin B3Vitamin B3 | +54.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin EVitamin E | +4100% |
| Contains more Vitamin B6Vitamin B6 | +328.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +415.4% |
~equal in
Vitamin D
~0µg
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:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more FatsFats | +475.5% |
| Contains more OtherOther | +65.8% |
~equal in
Protein
~1.65g
~equal in
Carbs
~14.65g
~equal in
Water
~79.62g
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
0.577 g
Monounsaturated Fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated Fat | -86.8% |
| Contains more Mono. FatMonounsaturated Fat | +788.9% |
| Contains more Poly. FatPolyunsaturated fat | +602.6% |
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:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +27.2% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Sucrose
~0.1g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 74kcal | 89kcal |
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| Protein | 1.58g | 1.65g |
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| Fats | 0.49g | 2.82g |
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| Net carbs | 14.85g | 13.35g |
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| Carbs | 15.95g | 14.65g |
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| Magnesium | 6mg | 15mg |
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| Calcium | 64mg | 18mg |
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| Potassium | 27mg | 286mg |
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| Iron | 6.71mg | 0.31mg |
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| Sugar | 0.1g | 0.5g |
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| Fiber | 1.1g | 1.3g |
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| Copper | 0mg | 0.035mg |
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| Zinc | 0.09mg | 0.22mg |
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| Starch | 15.39g | 12.1g |
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| Phosphorus | 14mg | 59mg |
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| Sodium | 227mg | 306mg |
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| Vitamin A | 185IU |
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| Vitamin A | 43µg |
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| Vitamin E | 0.01mg | 0.42mg |
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| Manganese | 0.049mg | 0.098mg |
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| Selenium | 0.8µg |
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| Vitamin B1 | 0.143mg | 0.015mg |
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| Vitamin B2 | 0.135mg | 0.015mg |
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| Vitamin B3 | 1.672mg | 1.08mg |
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| Vitamin B5 | 0.052mg |
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| Vitamin B6 | 0.028mg | 0.12mg |
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| Vitamin B12 | 0.07µg |
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| Vitamin K | 0µg | 5.9µg |
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| Folate | 27µg | 9µg |
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| Trans Fat | 0.105g |
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| Choline | 2.6mg | 13.4mg |
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| Saturated Fat | 0.076g | 0.577g |
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| Monounsaturated Fat | 0.081g | 0.72g |
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| Polyunsaturated fat | 0.191g | 1.342g |
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| Tryptophan | 0.011mg |
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| Threonine | 0.052mg |
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| Isoleucine | 0.058mg |
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| Leucine | 0.228mg |
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| Lysine | 0.031mg |
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| Methionine | 0.029mg |
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| Phenylalanine | 0.087mg |
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| Valine | 0.077mg |
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| Histidine | 0.048mg |
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| Fructose | 0g | 0.2g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - ALA | 0.174g |
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| Omega-3 - DPA | 0g | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.001g |
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| Omega-6 - Linoleic acid | 1.146g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
10%
9%
Minerals Daily Need Coverage Score
32%
15%
Comparison summary
Which food is richer in minerals?
Mashed potato is relatively richer in minerals
Which food is lower in Cholesterol?
Corn grits is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Corn grits is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Corn grits contains less Sodium (difference - 79mg)
Which food is lower in Saturated Fat?
Corn grits is lower in Saturated Fat (difference - 0.501g)
Which food is lower in glycemic index?
Corn grits is lower in glycemic index (difference - 7)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.