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Corn nuts vs. Corn grits — In-Depth Nutrition Comparison

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The main differences between corn nuts and corn grits

  • Corn nuts have more phosphorus, fiber, magnesium, manganese, vitamin B1, zinc, and copper; however, corn grits has more iron.
  • Daily need coverage for iron for corn grits is 63% higher.
  • Corn grits is lower in saturated fat.
  • Corn grits has a higher glycemic index than corn nuts.

Food types used in this article are Snacks, cornnuts, barbecue-flavor and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

Infographic

Corn nuts vs Corn grits 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%
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%
Contains more MagnesiumMagnesium +1716.7%
Contains more PotassiumPotassium +959.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +1988.9%
Contains more PhosphorusPhosphorus +1921.4%
Contains more ManganeseManganese +893.9%
Contains more CalciumCalcium +276.5%
Contains more IronIron +294.7%
Contains less SodiumSodium -62.2%
~equal in Selenium ~µg

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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +144.8%
Contains more Vitamin B5Vitamin B5 +619.2%
Contains more Vitamin B6Vitamin B6 +567.9%
Contains more Vitamin B3Vitamin B3 +10.9%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.135mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Corn nuts Corn grits DV% diff.
Iron 1.7mg 6.71mg 63%
Phosphorus 283mg 14mg 38%
Fiber 8.4g 1.1g 29%
Magnesium 109mg 6mg 25%
Fats 14.3g 0.49g 21%
Polyunsaturated fat 3.22g 0.191g 20%
Manganese 0.487mg 0.049mg 19%
Carbs 71.7g 15.95g 19%
Monounsaturated fat 7.36g 0.081g 18%
Calories 436kcal 74kcal 18%
Vitamin B1 0.35mg 0.143mg 17%
Sodium 600mg 227mg 16%
Zinc 1.88mg 0.09mg 16%
Copper 0.136mg 0mg 15%
Protein 9g 1.58g 15%
Vitamin B6 0.187mg 0.028mg 12%
Saturated fat 2.58g 0.076g 11%
Potassium 286mg 27mg 8%
Folate 0µg 27µg 7%
Starch 15.39g 6%
Vitamin B5 0.374mg 0.052mg 6%
Calcium 17mg 64mg 5%
Vitamin A 17µg 2%
Vitamin B2 0.142mg 0.135mg 1%
Vitamin B3 1.507mg 1.672mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 63.3g 14.85g N/A
Sugar 0.1g N/A
Vitamin E 0.01mg 0%
Choline 2.6mg 0%
Tryptophan 0.011mg 0%
Threonine 0.052mg 0%
Isoleucine 0.058mg 0%
Leucine 0.228mg 0%
Lysine 0.031mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.087mg 0%
Valine 0.077mg 0%
Histidine 0.048mg 0%

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
16% 81%
Protein: 1.58 g
Fats: 0.49 g
Carbs: 15.95 g
Water: 81.22 g
Other: 0.76 g
Contains more ProteinProtein +469.6%
Contains more FatsFats +2818.4%
Contains more CarbsCarbs +349.5%
Contains more OtherOther +347.4%
Contains more WaterWater +4976.3%

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
22% 23% 55%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 0.191 g
Contains more Mono. FatMonounsaturated fat +8986.4%
Contains more Poly. FatPolyunsaturated fat +1585.9%
Contains less Sat. FatSaturated fat -97.1%

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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. Corn grits - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173897/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.