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, fats, manganese, carbs, protein, vitamin B1, and zinc; however, corn grits has more iron.
Daily need coverage for iron for corn grits is 63% higher.
Corn grits has 29 times less fats than corn nuts. Corn nuts have 14.3g of fats, while corn grits has 0.49g.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Corn nuts

Corn grits

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Corn nuts

Corn grits

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 EVitamin E	+∞%
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			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%
Carbs	71.7g	15.95g	19%
Manganese	0.487mg	0.049mg	19%
Calories	436kcal	74kcal	18%
Monounsaturated fat	7.36g	0.081g	18%
Vitamin B1	0.35mg	0.143mg	17%
Zinc	1.88mg	0.09mg	16%
Sodium	600mg	227mg	16%
Protein	9g	1.58g	15%
Copper	0.136mg	0mg	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%
Protein per 100 calories	2.1g	2.1g	N/A
Calories per 10 g protein	484kcal	468kcal	N/A
Weight per 100 calories	23g	135g	N/A
Unsaturated / Saturated Fat ratio	4.1	3.6	N/A
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%