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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 from 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.
Corn grits
Corn grits
2
:
8
Flour
Flour
Contains more Calcium +326.7%
Contains more Iron +44.6%
Contains more Magnesium +266.7%
Contains more Phosphorus +671.4%
Contains more Potassium +296.3%
Contains less Sodium -99.1%
Contains more Zinc +677.8%
Contains more Copper +∞%
Contains more Manganese +1291.8%
Corn grits
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 252% 5% 6% 3% 30% 3% 0% 7% 0%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +326.7%
Contains more Iron +44.6%
Contains more Magnesium +266.7%
Contains more Phosphorus +671.4%
Contains more Potassium +296.3%
Contains less Sodium -99.1%
Contains more Zinc +677.8%
Contains more Copper +∞%
Contains more Manganese +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.
Corn grits
Corn grits
0
:
11
Flour
Flour
Contains more Vitamin E +500%
Contains more Vitamin B1 +449%
Contains more Vitamin B2 +265.9%
Contains more Vitamin B3 +253.1%
Contains more Vitamin B5 +742.3%
Contains more Vitamin B6 +57.1%
Contains more Folate +577.8%
Contains more Vitamin K +∞%
Corn grits
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 36% 32% 32% 4% 7% 21% 0% 0%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin E +500%
Contains more Vitamin B1 +449%
Contains more Vitamin B2 +265.9%
Contains more Vitamin B3 +253.1%
Contains more Vitamin B5 +742.3%
Contains more Vitamin B6 +57.1%
Contains more Folate +577.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn grits
Corn grits
2
:
3
Flour
Flour
Contains more Water +581.4%
Contains more Other +65.2%
Contains more Protein +553.8%
Contains more Fats +100%
Contains more Carbs +378.4%
Corn grits
16% 81%
Protein: 1.58 g
Fats: 0.49 g
Carbs: 15.95 g
Water: 81.22 g
Other: 0.76 g
Flour
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 Water +581.4%
Contains more Other +65.2%
Contains more Protein +553.8%
Contains more Fats +100%
Contains more Carbs +378.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn grits
Corn grits
1
:
2
Flour
Flour
Contains less Saturated Fat -51%
Contains more Polyunsaturated fat +116.2%
Equal in Monounsaturated Fat - 0.087
Corn grits
22% 23% 55%
Saturated Fat: 0.076 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 0.191 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains less Saturated Fat -51%
Contains more Polyunsaturated fat +116.2%
Equal in Monounsaturated Fat - 0.087

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn grits Flour
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Corn grits Flour Opinion
Net carbs 14.85g 73.61g Flour
Protein 1.58g 10.33g Flour
Fats 0.49g 0.98g Flour
Carbs 15.95g 76.31g Flour
Calories 74kcal 364kcal Flour
Starch 15.39g Corn grits
Sugar 0.1g 0.27g Corn grits
Fiber 1.1g 2.7g Flour
Calcium 64mg 15mg Corn grits
Iron 6.71mg 4.64mg Corn grits
Magnesium 6mg 22mg Flour
Phosphorus 14mg 108mg Flour
Potassium 27mg 107mg Flour
Sodium 227mg 2mg Flour
Zinc 0.09mg 0.7mg Flour
Copper 0mg 0.144mg Flour
Manganese 0.049mg 0.682mg Flour
Selenium 33.9µg Flour
Vitamin E 0.01mg 0.06mg Flour
Vitamin B1 0.143mg 0.785mg Flour
Vitamin B2 0.135mg 0.494mg Flour
Vitamin B3 1.672mg 5.904mg Flour
Vitamin B5 0.052mg 0.438mg Flour
Vitamin B6 0.028mg 0.044mg Flour
Folate 27µg 183µg Flour
Vitamin K 0µg 0.3µg Flour
Tryptophan 0.011mg 0.127mg Flour
Threonine 0.052mg 0.281mg Flour
Isoleucine 0.058mg 0.357mg Flour
Leucine 0.228mg 0.71mg Flour
Lysine 0.031mg 0.228mg Flour
Methionine 0.029mg 0.183mg Flour
Phenylalanine 0.087mg 0.52mg Flour
Valine 0.077mg 0.415mg Flour
Histidine 0.048mg 0.23mg Flour
Saturated Fat 0.076g 0.155g Corn grits
Monounsaturated Fat 0.081g 0.087g Flour
Polyunsaturated fat 0.191g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn grits Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
11%
Corn grits
50%
Flour
Minerals Daily Need Coverage Score
32%
Corn grits
59%
Flour

Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 225mg)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Corn grits
Corn grits is lower in Sugar (difference - 0.17g)
Which food is lower in Cholesterol?
Corn grits
Corn grits is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Corn grits
Corn grits is lower in Saturated Fat (difference - 0.079g)
Which food is cheaper?
Corn grits
Corn grits is cheaper (difference - $1)

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.