Corn grits vs. Rice cakes — In-Depth Nutrition Comparison

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A recap on the differences between corn grits and rice cakes

Corn grits has more iron; however, rice cakes are higher in manganese, phosphorus, copper, vitamin B3, magnesium, vitamin B5, zinc, fiber, and potassium.
Rice cakes cover your daily manganese needs 267% more than corn grits.
Rice cakes contain 6 times less iron than corn grits. Corn grits contains 6.71mg of iron, while rice cakes contain 1.14mg.

Food varieties used in this article are Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Snacks, rice cakes, brown rice, buckwheat.

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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.

Corn grits

Rice cakes

Contains more CalciumCalcium	+481.8%
Contains more IronIron	+488.6%

Contains more MagnesiumMagnesium	+2416.7%
Contains more PotassiumPotassium	+1007.4%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+2677.8%
Contains more PhosphorusPhosphorus	+2614.3%
Contains less SodiumSodium	-48.9%
Contains more ManganeseManganese	+12512.2%

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.

Corn grits

Rice cakes

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+155.4%
Contains more Vitamin B2Vitamin B2	+31.1%
Contains more FolateFolate	+28.6%
Contains more CholineCholine	+∞%

Contains more Vitamin B3Vitamin B3	+384.2%
Contains more Vitamin B5Vitamin B5	+2130.8%
Contains more Vitamin B6Vitamin B6	+364.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.049mg	6.18mg	267%
Iron	6.71mg	1.14mg	70%
Phosphorus	14mg	380mg	52%
Copper	0mg	0.38mg	42%
Vitamin B3	1.672mg	8.096mg	40%
Magnesium	6mg	151mg	35%
Selenium		16.4µg	30%
Vitamin B5	0.052mg	1.16mg	22%
Zinc	0.09mg	2.5mg	22%
Carbs	15.95g	80.1g	21%
Calories	74kcal	380kcal	15%
Protein	1.58g	9g	15%
Fiber	1.1g	3.8g	11%
Vitamin B6	0.028mg	0.13mg	8%
Potassium	27mg	299mg	8%
Vitamin B1	0.143mg	0.056mg	7%
Starch	15.39g		6%
Polyunsaturated fat	0.191g	1.11g	6%
Sodium	227mg	116mg	5%
Calcium	64mg	11mg	5%
Fats	0.49g	3.5g	5%
Monounsaturated fat	0.081g	1.11g	3%
Saturated fat	0.076g	0.64g	3%
Vitamin B2	0.135mg	0.103mg	2%
Folate	27µg	21µg	2%
Net carbs	14.85g	76.3g	N/A
Sugar	0.1g		N/A
Vitamin E	0.01mg		0%
Choline	2.6mg		0%
Tryptophan	0.011mg	0.125mg	0%
Threonine	0.052mg	0.34mg	0%
Isoleucine	0.058mg	0.358mg	0%
Leucine	0.228mg	0.638mg	0%
Lysine	0.031mg	0.414mg	0%
Methionine	0.029mg	0.152mg	0%
Phenylalanine	0.087mg	0.399mg	0%
Valine	0.077mg	0.489mg	0%
Histidine	0.048mg	0.218mg	0%