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Corn nuts vs. Arepa — In-Depth Nutrition Comparison

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What are the main differences between corn nuts and arepa?

  • Arepa has less phosphorus, vitamin B1, fiber, magnesium, manganese, copper, zinc, iron, and vitamin B2 than corn nuts.
  • Corn nuts' daily need coverage for phosphorus is 24% higher.
  • Corn nuts have 5 times more vitamin B1 than arepa. Corn nuts have 0.35mg of vitamin B1, while arepa has 0.07mg.
  • Arepa contains less sodium.
  • Corn nuts have a lower glycemic index than arepa.

We used Snacks, cornnuts, barbecue-flavor and Restaurant, Latino, arepa (unleavened cornmeal bread) types in this comparison.

Infographic

Corn nuts vs Arepa infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 78% 5.1% 25% 64% 45% 51% 121% 78% 64% 0%
Arepa
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 27% 7.8% 39% 10% 22% 50% 35% 15% 33%
Contains more MagnesiumMagnesium +303.7%
Contains more PotassiumPotassium +225%
Contains more IronIron +63.5%
Contains more CopperCopper +353.3%
Contains more ZincZinc +135%
Contains more PhosphorusPhosphorus +141.9%
Contains more ManganeseManganese +319.8%
Contains more CalciumCalcium +423.5%
Contains less SodiumSodium -55%

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 1.3% 5.7% 0% 0% 88% 33% 28% 22% 43% 0% 0% 0% 0%
Arepa
4
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% 20% 5.8% 0% 18% 9.7% 17% 12% 25% 0% 8.8% 0% 2.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +238.1%
Contains more Vitamin B3Vitamin B3 +69.7%
Contains more Vitamin B5Vitamin B5 +85.1%
Contains more Vitamin B6Vitamin B6 +74.8%
Contains more Vitamin AVitamin A +258.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient Corn nuts Arepa DV% diff.
Phosphorus 283mg 117mg 24%
Vitamin B1 0.35mg 0.07mg 23%
Fiber 8.4g 2.6g 23%
Magnesium 109mg 27mg 20%
Manganese 0.487mg 0.116mg 16%
Polyunsaturated fat 3.22g 0.989g 15%
Monounsaturated fat 7.36g 1.514g 15%
Fats 14.3g 5.38g 14%
Sodium 600mg 270mg 14%
Carbs 71.7g 37.14g 12%
Copper 0.136mg 0.03mg 12%
Calories 436kcal 219kcal 11%
Selenium 6.1µg 11%
Zinc 1.88mg 0.8mg 10%
Vitamin B2 0.142mg 0.042mg 8%
Iron 1.7mg 1.04mg 8%
Protein 9g 5.48g 7%
Calcium 17mg 89mg 7%
Potassium 286mg 88mg 6%
Vitamin B6 0.187mg 0.107mg 6%
Vitamin A 17µg 61µg 5%
Vitamin B3 1.507mg 0.888mg 4%
Vitamin K 3.5µg 3%
Vitamin B5 0.374mg 0.202mg 3%
Vitamin E 0.29mg 2%
Cholesterol 0mg 5mg 2%
Choline 4.4mg 1%
Saturated fat 2.58g 2.902g 1%
Vitamin C 0.4mg 0%
Net carbs 63.3g 34.54g N/A
Sugar 0.87g N/A
Trans fat 0.157g N/A
Tryptophan 0.048mg 0%
Threonine 0.193mg 0%
Isoleucine 0.207mg 0%
Leucine 0.671mg 0%
Lysine 0.228mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.276mg 0%
Valine 0.276mg 0%
Histidine 0.166mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 0.825g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 g
Arepa
1
5% 5% 37% 51%
Protein: 5.48 g
Fats: 5.38 g
Carbs: 37.14 g
Water: 50.8 g
Other: 1.2 g
Contains more ProteinProtein +64.2%
Contains more FatsFats +165.8%
Contains more CarbsCarbs +93.1%
Contains more OtherOther +183.3%
Contains more WaterWater +3075%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 56% 24%
Saturated fat: Sat. Fat 2.58 g
Monounsaturated fat: Mono. Fat 7.36 g
Polyunsaturated fat: Poly. Fat 3.22 g
Arepa
0
54% 28% 18%
Saturated fat: Sat. Fat 2.902 g
Monounsaturated fat: Mono. Fat 1.514 g
Polyunsaturated fat: Poly. Fat 0.989 g
Contains less Sat. FatSaturated fat -11.1%
Contains more Mono. FatMonounsaturated fat +386.1%
Contains more Poly. FatPolyunsaturated fat +225.6%

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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 nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169672/nutrients
  2. Arepa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168070/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.