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Corn grits vs. Plantain chips — In-Depth Nutrition Comparison

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Significant differences between corn grits and plantain chips

  • Corn grits has more iron; however, plantain chips are richer in vitamin C, vitamin E, vitamin B6, vitamin K, potassium, copper, vitamin B5, and magnesium.
  • Corn grits covers your daily iron needs 72% more than plantain chips.
  • Corn grits contains less saturated fat.
  • Corn grits has a higher glycemic index. The glycemic index of corn grits is 80, while the glycemic index of plantain chips is 45.

Specific food types used in this comparison are Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Snacks, plantain chips, salted.

Infographic

Corn grits vs Plantain chips 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 19% 2.4% 252% 0% 2.5% 6% 30% 6.4% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 2.7% 69% 36% 66% 10% 33% 26% 36% 2.2%
Contains more CalciumCalcium +611.1%
Contains more IronIron +591.8%
Contains more MagnesiumMagnesium +1083.3%
Contains more PotassiumPotassium +2811.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +311.1%
Contains more PhosphorusPhosphorus +457.1%
Contains less SodiumSodium -11%
Contains more ManganeseManganese +463.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.2% 0% 36% 31% 31% 3.1% 6.5% 0% 0% 20% 1.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 107% 23% 101% 0% 16% 9.2% 15% 66% 106% 0% 72% 26% 0%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +237.5%
Contains more Vitamin B3Vitamin B3 +108.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50300%
Contains more Vitamin B5Vitamin B5 +2015.4%
Contains more Vitamin B6Vitamin B6 +1542.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +29.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn grits Plantain chips DV% diff.
Polyunsaturated fat 0.191g 11.739g 77%
Iron 6.71mg 0.97mg 72%
Fats 0.49g 29.59g 45%
Saturated fat 0.076g 8.337g 38%
Vitamin C 0mg 32.1mg 36%
Vitamin E 0.01mg 5.04mg 34%
Vitamin B6 0.028mg 0.46mg 33%
Vitamin K 0µg 28.6µg 24%
Calories 74kcal 531kcal 23%
Copper 0mg 0.198mg 22%
Potassium 27mg 786mg 22%
Vitamin B5 0.052mg 1.1mg 21%
Carbs 15.95g 63.84g 16%
Magnesium 6mg 71mg 15%
Starch 15.39g 50.8g 15%
Monounsaturated fat 0.081g 5.632g 14%
Manganese 0.049mg 0.276mg 10%
Fiber 1.1g 3.5g 10%
Phosphorus 14mg 78mg 9%
Vitamin A 69µg 8%
Vitamin B1 0.143mg 0.065mg 7%
Vitamin B2 0.135mg 0.04mg 7%
Calcium 64mg 9mg 6%
Vitamin B3 1.672mg 0.802mg 5%
Zinc 0.09mg 0.37mg 3%
Folate 27µg 35µg 2%
Protein 1.58g 2.28g 1%
Selenium 0.4µg 1%
Sodium 227mg 202mg 1%
Net carbs 14.85g 60.34g N/A
Sugar 0.1g 0.92g N/A
Trans fat 0.185g N/A
Choline 2.6mg 0mg 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%
Omega-3 - EPA 0g 0.028g N/A
Omega-3 - ALA 0.078g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 81%
Protein: 1.58 g
Fats: 0.49 g
Carbs: 15.95 g
Water: 81.22 g
Other: 0.76 g
2% 30% 64% 2% 2%
Protein: 2.28 g
Fats: 29.59 g
Carbs: 63.84 g
Water: 2.09 g
Other: 2.2 g
Contains more WaterWater +3786.1%
Contains more ProteinProtein +44.3%
Contains more FatsFats +5938.8%
Contains more CarbsCarbs +300.3%
Contains more OtherOther +189.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 23% 55%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 0.191 g
32% 22% 46%
Saturated fat: Sat. Fat 8.337 g
Monounsaturated fat: Mono. Fat 5.632 g
Polyunsaturated fat: Poly. Fat 11.739 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +6853.1%
Contains more Poly. FatPolyunsaturated fat +6046.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 15.39 g
Sucrose: 0.1 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
Starch: 50.8 g
Sucrose: 0.92 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +230.1%
Contains more SucroseSucrose +820%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Plantain chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173142/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.