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  6. Corn grits vs. Flour

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.

Infographic

Corn grits vs Flour 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%
Flour
Flour
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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.
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%
Flour
Flour
9
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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%
~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 Corn grits Flour 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%

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
Flour
Flour
3
10% 76% 12%
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
22% 23% 55%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 0.191 g
Flour
Flour
2
24% 13% 63%
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

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.