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Corn grits vs. Potato — In-Depth Nutrition Comparison

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What are the differences between corn grits and potatoes?

  • Corn grits is higher in iron, vitamin B2, and vitamin B1, yet potatoes are higher in vitamin B6, potassium, copper, vitamin C, phosphorus, and manganese.
  • Corn grits's daily need coverage for iron is 70% more.
  • Corn grits has 23 times more sodium than potatoes. While corn grits has 227mg of sodium, potatoes have only 10mg.

We used Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Potatoes, baked, flesh, and skin, without salt types in this article.

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Corn grits vs Potato 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%
Potato
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more CalciumCalcium +326.7%
Contains more IronIron +521.3%
Contains more MagnesiumMagnesium +366.7%
Contains more PotassiumPotassium +1881.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +346.9%

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.
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%
Potato
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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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin B1Vitamin B1 +123.4%
Contains more Vitamin B2Vitamin B2 +181.3%
Contains more Vitamin B3Vitamin B3 +18.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B5Vitamin B5 +623.1%
Contains more Vitamin B6Vitamin B6 +1010.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +469.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~28µg

All nutrients comparison - raw data values

Nutrient Corn grits Potato DV% diff.
Iron 6.71mg 1.08mg 70%
Vitamin B6 0.028mg 0.311mg 22%
Potassium 27mg 535mg 15%
Copper 0mg 0.118mg 13%
Vitamin C 0mg 9.6mg 11%
Sodium 227mg 10mg 9%
Phosphorus 14mg 70mg 8%
Vitamin B1 0.143mg 0.064mg 7%
Manganese 0.049mg 0.219mg 7%
Vitamin B2 0.135mg 0.048mg 7%
Vitamin B5 0.052mg 0.376mg 6%
Calcium 64mg 15mg 5%
Magnesium 6mg 28mg 5%
Fiber 1.1g 2.2g 4%
Protein 1.58g 2.5g 2%
Zinc 0.09mg 0.36mg 2%
Carbs 15.95g 21.15g 2%
Choline 2.6mg 14.8mg 2%
Vitamin B3 1.672mg 1.41mg 2%
Vitamin K 0µg 2µg 2%
Polyunsaturated fat 0.191g 0.057g 1%
Calories 74kcal 93kcal 1%
Selenium 0.4µg 1%
Starch 15.39g 17.27g 1%
Fats 0.49g 0.13g 1%
Net carbs 14.85g 18.95g N/A
Sugar 0.1g 1.18g N/A
Vitamin E 0.01mg 0.04mg 0%
Vitamin A 1µg 0%
Folate 27µg 28µg 0%
Saturated fat 0.076g 0.034g 0%
Monounsaturated fat 0.081g 0.003g 0%
Tryptophan 0.011mg 0.025mg 0%
Threonine 0.052mg 0.081mg 0%
Isoleucine 0.058mg 0.08mg 0%
Leucine 0.228mg 0.119mg 0%
Lysine 0.031mg 0.13mg 0%
Methionine 0.029mg 0.038mg 0%
Phenylalanine 0.087mg 0.099mg 0%
Valine 0.077mg 0.125mg 0%
Histidine 0.048mg 0.042mg 0%
Fructose 0g 0.34g 0%

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
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more FatsFats +276.9%
Contains more ProteinProtein +58.2%
Contains more CarbsCarbs +32.6%
Contains more OtherOther +75%
~equal in Water ~74.89g

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
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +2600%
Contains more Poly. FatPolyunsaturated fat +235.1%
Contains less Sat. FatSaturated fat -55.3%

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
Potato
4
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +12.2%
Contains more SucroseSucrose +300%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.