Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Corn grits vs. Popcorn — In-Depth Nutrition Comparison

Compare

What are the differences between corn grits and popcorn?

  • Corn grits is higher in iron, yet popcorn is higher in fiber, phosphorus, manganese, magnesium, copper, zinc, vitamin B6, and vitamin B5.
  • Popcorn's daily need coverage for fiber is 54% more.
  • Corn grits has 28 times more sodium than popcorn. While corn grits has 227mg of sodium, popcorn has only 8mg.
  • The glycemic index of popcorn is lower.

We used Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Snacks, popcorn, air-popped types in this article.

Infographic

Corn grits vs Popcorn 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.
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 103% 2.1% 29% 120% 87% 84% 153% 1% 145% 0%
Contains more CalciumCalcium +814.3%
Contains more IronIron +110.3%
Contains more MagnesiumMagnesium +2300%
Contains more PotassiumPotassium +1118.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +3322.2%
Contains more PhosphorusPhosphorus +2457.1%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +2171.4%
~equal in Selenium ~0µg

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 0% 3.3% 5.8% 0% 26% 19% 43% 31% 36% 0% 3% 23% 12%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B2Vitamin B2 +62.7%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin B5Vitamin B5 +880.8%
Contains more Vitamin B6Vitamin B6 +460.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.8%
Contains more CholineCholine +715.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
13% 5% 78% 3%
Protein: 12.94 g
Fats: 4.54 g
Carbs: 77.78 g
Water: 3.32 g
Other: 1.42 g
Contains more WaterWater +2346.4%
Contains more ProteinProtein +719%
Contains more FatsFats +826.5%
Contains more CarbsCarbs +387.6%
Contains more OtherOther +86.8%

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
16% 24% 59%
Saturated fat: Sat. Fat 0.637 g
Monounsaturated fat: Mono. Fat 0.95 g
Polyunsaturated fat: Poly. Fat 2.318 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +1072.8%
Contains more Poly. FatPolyunsaturated fat +1113.6%

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%
Starch: 54.4 g
Sucrose: 0.72 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +253.5%
Contains more SucroseSucrose +620%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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.
Corn grits Popcorn
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Corn grits Popcorn DV% diff.
Fiber 1.1g 14.5g 54%
Phosphorus 14mg 358mg 49%
Manganese 0.049mg 1.113mg 46%
Iron 6.71mg 3.19mg 44%
Magnesium 6mg 144mg 33%
Copper 0mg 0.262mg 29%
Zinc 0.09mg 3.08mg 27%
Protein 1.58g 12.94g 23%
Carbs 15.95g 77.78g 21%
Starch 15.39g 54.4g 16%
Calories 74kcal 387kcal 16%
Polyunsaturated fat 0.191g 2.318g 14%
Sodium 227mg 8mg 10%
Vitamin B6 0.028mg 0.157mg 10%
Potassium 27mg 329mg 9%
Vitamin B5 0.052mg 0.51mg 9%
Calcium 64mg 7mg 6%
Fats 0.49g 4.54g 6%
Vitamin B3 1.672mg 2.308mg 4%
Vitamin B2 0.135mg 0.083mg 4%
Choline 2.6mg 21.2mg 3%
Vitamin B1 0.143mg 0.104mg 3%
Saturated fat 0.076g 0.637g 3%
Vitamin E 0.01mg 0.29mg 2%
Monounsaturated fat 0.081g 0.95g 2%
Vitamin A 10µg 1%
Vitamin K 0µg 1.2µg 1%
Folate 27µg 31µg 1%
Net carbs 14.85g 63.28g N/A
Sugar 0.1g 0.87g N/A
Tryptophan 0.011mg 0.085mg 0%
Threonine 0.052mg 0.452mg 0%
Isoleucine 0.058mg 0.431mg 0%
Leucine 0.228mg 1.473mg 0%
Lysine 0.031mg 0.338mg 0%
Methionine 0.029mg 0.252mg 0%
Phenylalanine 0.087mg 0.59mg 0%
Valine 0.077mg 0.607mg 0%
Histidine 0.048mg 0.367mg 0%
Fructose 0g 0.07g 0%

Which food is preferable for your diet?

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

People also compare

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%
Corn grits
16%
Popcorn
Minerals Daily Need Coverage Score
32%
Corn grits
72%
Popcorn

Comparison summary

Which food contains less Sodium?
Popcorn
Popcorn contains less Sodium (difference - 219mg)
Which food is lower in glycemic index?
Popcorn
Popcorn is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Popcorn
Popcorn is relatively richer in minerals
Which food is richer in vitamins?
Popcorn
Popcorn is relatively richer in vitamins
Which food is lower in Cholesterol?
Corn grits
Corn grits is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Corn grits
Corn grits is lower in Sugar (difference - 0.77g)
Which food is lower in Saturated fat?
Corn grits
Corn grits is lower in Saturated fat (difference - 0.561g)
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. Popcorn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167959/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.