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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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 | +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.
| 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% |
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:
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
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
0.034 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
Starch:
15.39 g
Sucrose:
0.1 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
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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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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%
17%
Minerals Daily Need Coverage Score
32%
22%
Comparison summary
Which food contains less Sodium?
Potato contains less Sodium (difference - 217mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 0.042g)
Which food is richer in minerals?
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato is relatively richer in vitamins
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 - 1.08g)
Which food is lower in glycemic index?
Corn grits is lower in glycemic index (difference - 6)
Which food is cheaper?
Corn grits is cheaper (difference - $0.2)