Corn grits vs. Flour — In-Depth Nutrition Comparison
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The main differences between corn grits and flour
- Corn grits has more iron; however, flour has more vitamin B1, folate, vitamin B2, manganese, vitamin B3, copper, phosphorus, and vitamin B5.
- Daily need coverage for vitamin B1 for flour is 54% higher.
- Flour has 114 times less sodium than corn grits. Corn grits has 227mg of sodium, while flour has 2mg.
Food types used in this article are Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Wheat flour, white, all-purpose, enriched, bleached.
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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 | +44.6% |
| Contains more MagnesiumMagnesium | +266.7% |
| Contains more PotassiumPotassium | +296.3% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +677.8% |
| Contains more PhosphorusPhosphorus | +671.4% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +1291.8% |
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 EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +449% |
| Contains more Vitamin B2Vitamin B2 | +265.9% |
| Contains more Vitamin B3Vitamin B3 | +253.1% |
| Contains more Vitamin B5Vitamin B5 | +742.3% |
| Contains more Vitamin B6Vitamin B6 | +57.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +577.8% |
| Contains more CholineCholine | +300% |
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:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
| Contains more WaterWater | +581.4% |
| Contains more OtherOther | +65.2% |
| Contains more ProteinProtein | +553.8% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +378.4% |
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
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
| Contains less Sat. FatSaturated fat | -51% |
| Contains more Poly. FatPolyunsaturated fat | +116.2% |
~equal in
Monounsaturated fat
~0.087g
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 Glycemic Index |
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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 Saturated fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 33.9µg | 62% | |
| Vitamin B1 | 0.143mg | 0.785mg | 54% |
| Folate | 27µg | 183µg | 39% |
| Vitamin B2 | 0.135mg | 0.494mg | 28% |
| Manganese | 0.049mg | 0.682mg | 28% |
| Vitamin B3 | 1.672mg | 5.904mg | 26% |
| Iron | 6.71mg | 4.64mg | 26% |
| Carbs | 15.95g | 76.31g | 20% |
| Protein | 1.58g | 10.33g | 18% |
| Copper | 0mg | 0.144mg | 16% |
| Calories | 74kcal | 364kcal | 15% |
| Phosphorus | 14mg | 108mg | 13% |
| Sodium | 227mg | 2mg | 10% |
| Vitamin B5 | 0.052mg | 0.438mg | 8% |
| Fiber | 1.1g | 2.7g | 6% |
| Starch | 15.39g | 6% | |
| Zinc | 0.09mg | 0.7mg | 6% |
| Calcium | 64mg | 15mg | 5% |
| Magnesium | 6mg | 22mg | 4% |
| Potassium | 27mg | 107mg | 2% |
| Polyunsaturated fat | 0.191g | 0.413g | 1% |
| Choline | 2.6mg | 10.4mg | 1% |
| Fats | 0.49g | 0.98g | 1% |
| Vitamin B6 | 0.028mg | 0.044mg | 1% |
| Net carbs | 14.85g | 73.61g | N/A |
| Sugar | 0.1g | 0.27g | N/A |
| Vitamin E | 0.01mg | 0.06mg | 0% |
| Vitamin K | 0µg | 0.3µg | 0% |
| Saturated fat | 0.076g | 0.155g | 0% |
| Monounsaturated fat | 0.081g | 0.087g | 0% |
| Tryptophan | 0.011mg | 0.127mg | 0% |
| Threonine | 0.052mg | 0.281mg | 0% |
| Isoleucine | 0.058mg | 0.357mg | 0% |
| Leucine | 0.228mg | 0.71mg | 0% |
| Lysine | 0.031mg | 0.228mg | 0% |
| Methionine | 0.029mg | 0.183mg | 0% |
| Phenylalanine | 0.087mg | 0.52mg | 0% |
| Valine | 0.077mg | 0.415mg | 0% |
| Histidine | 0.048mg | 0.23mg | 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%
46%
Minerals Daily Need Coverage Score
32%
59%
Comparison summary
Which food contains less Sodium?
Flour contains less Sodium (difference - 225mg)
Which food is lower in glycemic index?
Flour is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour 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 - 0.17g)
Which food is lower in Saturated fat?
Corn grits is lower in Saturated fat (difference - 0.079g)
Which food is cheaper?
Corn grits is cheaper (difference - $1)