Corn grits vs. Tortilla — In-Depth Nutrition Comparison

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How are corn grits and tortillas different?

Corn grits is richer in iron, while tortillas are higher in vitamin B1, phosphorus, fiber, copper, folate, vitamin B6, vitamin B3, and magnesium.
Tortillas cover your daily need for vitamin B1, 57% more than corn grits.
Corn grits contains 3 times more iron than tortillas. Corn grits contains 6.71mg of iron, while tortillas contain 2.63mg.
Corn grits is lower in saturated fat.
Corn grits has a higher glycemic index (80) than tortillas (52).

Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Tortillas, ready-to-bake or -fry, whole wheat types were used 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.

Corn grits

Tortilla

Contains more IronIron	+155.1%
Contains less SodiumSodium	-55.7%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+1316.7%
Contains more CalciumCalcium	+281.3%
Contains more PotassiumPotassium	+870.4%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+2033.3%
Contains more PhosphorusPhosphorus	+2371.4%

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

Tortilla

Contains more Vitamin B5Vitamin B5

+∞%

Contains more Vitamin EVitamin E	+8900%
Contains more Vitamin B1Vitamin B1	+475.5%
Contains more Vitamin B2Vitamin B2	+114.1%
Contains more Vitamin B3Vitamin B3	+190.6%
Contains more Vitamin B6Vitamin B6	+1014.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+411.1%
Contains more CholineCholine	+669.2%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium		37µg	67%
Vitamin B1	0.143mg	0.823mg	57%
Iron	6.71mg	2.63mg	51%
Phosphorus	14mg	346mg	47%
Fiber	1.1g	9.8g	35%
Copper	0mg	0.266mg	30%
Folate	27µg	138µg	28%
Saturated fat	0.076g	4.878g	22%
Vitamin B6	0.028mg	0.312mg	22%
Vitamin B3	1.672mg	4.858mg	20%
Magnesium	6mg	85mg	19%
Calcium	64mg	244mg	18%
Zinc	0.09mg	1.92mg	17%
Protein	1.58g	9.76g	16%
Fats	0.49g	9.76g	14%
Vitamin B2	0.135mg	0.289mg	12%
Calories	74kcal	310kcal	12%
Sodium	227mg	512mg	12%
Carbs	15.95g	45.89g	10%
Monounsaturated fat	0.081g	3.062g	7%
Potassium	27mg	262mg	7%
Starch	15.39g		6%
Vitamin E	0.01mg	0.9mg	6%
Polyunsaturated fat	0.191g	0.992g	5%
Vitamin K	0µg	4.5µg	4%
Choline	2.6mg	20mg	3%
Manganese	0.049mg		2%
Vitamin B5	0.052mg		1%
Net carbs	14.85g	36.09g	N/A
Sugar	0.1g	2.44g	N/A
Tryptophan	0.011mg	0.129mg	0%
Threonine	0.052mg	0.312mg	0%
Isoleucine	0.058mg	0.353mg	0%
Leucine	0.228mg	0.671mg	0%
Lysine	0.031mg	0.37mg	0%
Methionine	0.029mg	0.163mg	0%
Phenylalanine	0.087mg	0.488mg	0%
Valine	0.077mg	0.444mg	0%
Histidine	0.048mg	0.255mg	0%