Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Corn grits
  5. Compare
  6. Corn grits vs. Wheat

Corn grits vs. Wheat — In-Depth Nutrition Comparison

Compare

Important differences between corn grits and wheat

  • Corn grits has more iron, vitamin B2, and calcium; however, wheat has more manganese, copper, phosphorus, zinc, fiber, and magnesium.
  • Corn grits's daily need coverage for iron is 62% more.
  • Corn grits has 28 times more sodium than wheat. Corn grits has 227mg of sodium, while wheat has 8mg.
  • Corn grits has a higher glycemic index than wheat.

The food varieties used in the comparison are Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Wheat, KAMUT khorasan, cooked.

Infographic

Corn grits vs Wheat infographic
Infographic link

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%
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +611.1%
Contains more IronIron +281.3%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +507.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +1944.4%
Contains more PhosphorusPhosphorus +950%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +2002%

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%
Wheat
Wheat
3
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin B1Vitamin B1 +50.5%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +145.5%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B3Vitamin B3 +37.9%
Contains more Vitamin B6Vitamin B6 +150%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Corn grits Wheat DV% diff.
Iron 6.71mg 1.76mg 62%
Selenium 31.9µg 58%
Manganese 0.049mg 1.03mg 43%
Copper 0mg 0.207mg 23%
Phosphorus 14mg 147mg 19%
Zinc 0.09mg 1.84mg 16%
Fiber 1.1g 4.3g 13%
Sodium 227mg 8mg 10%
Magnesium 6mg 48mg 10%
Vitamin B2 0.135mg 0.03mg 8%
Protein 1.58g 5.71g 8%
Starch 15.39g 6%
Calcium 64mg 9mg 6%
Vitamin B1 0.143mg 0.095mg 4%
Potassium 27mg 164mg 4%
Carbs 15.95g 27.6g 4%
Folate 27µg 11µg 4%
Vitamin B3 1.672mg 2.305mg 4%
Vitamin B6 0.028mg 0.07mg 3%
Calories 74kcal 132kcal 3%
Vitamin E 0.01mg 0.24mg 2%
Vitamin B5 0.052mg 1%
Fats 0.49g 0.83g 1%
Net carbs 14.85g 23.3g N/A
Sugar 0.1g 3.07g N/A
Trans fat 0.002g N/A
Choline 2.6mg 0%
Saturated fat 0.076g 0.077g 0%
Monounsaturated fat 0.081g 0.084g 0%
Polyunsaturated fat 0.191g 0.243g 0%
Tryptophan 0.011mg 0.051mg 0%
Threonine 0.052mg 0.172mg 0%
Isoleucine 0.058mg 0.22mg 0%
Leucine 0.228mg 0.432mg 0%
Lysine 0.031mg 0.161mg 0%
Methionine 0.029mg 0.097mg 0%
Phenylalanine 0.087mg 0.3mg 0%
Valine 0.077mg 0.267mg 0%
Histidine 0.048mg 0.147mg 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
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +24.6%
Contains more OtherOther +11.8%
Contains more ProteinProtein +261.4%
Contains more FatsFats +69.4%
Contains more CarbsCarbs +73%

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
Wheat
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Poly. FatPolyunsaturated fat +27.2%
~equal in Saturated fat ~0.077g
~equal in Monounsaturated fat ~0.084g

People also compare

Corn grits
Corn grits vs Cornmeal
Cornmeal
Corn grits
Corn grits vs Rice
Rice
Corn grits
Corn grits vs Flour
Flour
Wheat
Wheat vs Flour
Flour
Wheat
Wheat vs Wild rice raw
Wild rice raw
Wheat
Wheat vs Tagliatelle
Tagliatelle

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.