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Corn grits vs. Scrambled egg — In-Depth Nutrition Comparison

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Differences between corn grits and scrambled egg

  • Corn grits has more iron and vitamin B3, while scrambled egg has more phosphorus, choline, vitamin B2, vitamin B5, zinc, vitamin B6, and vitamin K.
  • Corn grits's daily need coverage for iron is 52% higher.
  • Scrambled egg contains 8 times less vitamin B3 than corn grits. Corn grits contains 1.672mg of vitamin B3, while scrambled egg contains 0.21mg.
  • The amount of saturated fat in corn grits is lower.
  • Scrambled egg has a lower glycemic index. The glycemic index of scrambled egg is 0, while the glycemic index of corn grits is 80.

The food types used in this comparison are Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Fast foods, egg, scrambled.

Infographic

Corn grits vs Scrambled egg 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 10% 17% 13% 97% 22% 45% 104% 24% 5.6% 123%
Contains more CalciumCalcium +12.3%
Contains more IronIron +159.1%
Contains more ManganeseManganese +14%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +444.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +1744.4%
Contains more PhosphorusPhosphorus +1628.6%
Contains less SodiumSodium -17.6%

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 11% 59% 19% 17% 20% 120% 3.9% 56% 44% 126% 23% 22% 99%
Contains more Vitamin B1Vitamin B1 +78.8%
Contains more Vitamin B3Vitamin B3 +696.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +9500%
Contains more Vitamin B2Vitamin B2 +285.2%
Contains more Vitamin B5Vitamin B5 +1707.7%
Contains more Vitamin B6Vitamin B6 +578.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +6846.2%
~equal in Folate ~29µg

All nutrients comparison - raw data values

Nutrient Corn grits Scrambled egg DV% diff.
Cholesterol 426mg 142%
Iron 6.71mg 2.59mg 52%
Vitamin B12 1.01µg 42%
Selenium 22.5µg 41%
Phosphorus 14mg 242mg 33%
Choline 2.6mg 180.6mg 32%
Vitamin B2 0.135mg 0.52mg 30%
Saturated fat 0.076g 6.153g 28%
Protein 1.58g 13.84g 25%
Fats 0.49g 16.18g 24%
Vitamin A 176µg 20%
Vitamin B5 0.052mg 0.94mg 18%
Monounsaturated fat 0.081g 5.889g 15%
Zinc 0.09mg 1.66mg 14%
Polyunsaturated fat 0.191g 1.969g 12%
Vitamin B6 0.028mg 0.19mg 12%
Vitamin B3 1.672mg 0.21mg 9%
Vitamin K 0µg 9µg 8%
Calories 74kcal 212kcal 7%
Copper 0mg 0.067mg 7%
Starch 15.39g 6%
Vitamin E 0.01mg 0.96mg 6%
Vitamin D 1.1µg 6%
Vitamin D 46IU 6%
Carbs 15.95g 2.08g 5%
Vitamin B1 0.143mg 0.08mg 5%
Potassium 27mg 147mg 4%
Vitamin C 0mg 3.3mg 4%
Fiber 1.1g 0g 4%
Magnesium 6mg 14mg 2%
Sodium 227mg 187mg 2%
Calcium 64mg 57mg 1%
Folate 27µg 29µg 1%
Net carbs 14.85g 2.08g N/A
Sugar 0.1g 1.64g N/A
Manganese 0.049mg 0.043mg 0%
Tryptophan 0.011mg 0.212mg 0%
Threonine 0.052mg 0.657mg 0%
Isoleucine 0.058mg 0.836mg 0%
Leucine 0.228mg 1.185mg 0%
Lysine 0.031mg 0.913mg 0%
Methionine 0.029mg 0.427mg 0%
Phenylalanine 0.087mg 0.75mg 0%
Valine 0.077mg 0.96mg 0%
Histidine 0.048mg 0.325mg 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
14% 16% 2% 67%
Protein: 13.84 g
Fats: 16.18 g
Carbs: 2.08 g
Water: 66.7 g
Other: 1.2 g
Contains more CarbsCarbs +666.8%
Contains more WaterWater +21.8%
Contains more ProteinProtein +775.9%
Contains more FatsFats +3202%
Contains more OtherOther +57.9%

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
44% 42% 14%
Saturated fat: Sat. Fat 6.153 g
Monounsaturated fat: Mono. Fat 5.889 g
Polyunsaturated fat: Poly. Fat 1.969 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +7170.4%
Contains more Poly. FatPolyunsaturated fat +930.9%

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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. Scrambled egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173272/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.