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Kellogg's Corn Flakes vs. Corn grits — In-Depth Nutrition Comparison

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Summary of differences between kellogg's Corn Flakes and corn grits

  • The amount of iron, vitamin B6, vitamin B2, vitamin B3, vitamin B1, folate, vitamin C, copper, and phosphorus in kellogg's Corn Flakes is higher than in corn grits.
  • Kellogg's Corn Flakes cover your daily need for iron, 277% more than corn grits.
  • The amount of sodium in corn grits is lower.

These are the specific foods used in this comparison Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

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Kellogg's Corn Flakes 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 28% 1.5% 15% 1084% 66% 27% 44% 95% 22% 45%
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 +550%
Contains more PotassiumPotassium +522.2%
Contains more IronIron +330.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +1011.1%
Contains more PhosphorusPhosphorus +628.6%
Contains more ManganeseManganese +242.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1180%
Contains less SodiumSodium -68.9%

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 70% 163% 2.4% 54% 335% 351% 336% 14% 413% 625% 0% 268% 4.7%
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 EVitamin E +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +837.1%
Contains more Vitamin B2Vitamin B2 +1025.9%
Contains more Vitamin B3Vitamin B3 +970.6%
Contains more Vitamin B5Vitamin B5 +340.4%
Contains more Vitamin B6Vitamin B6 +6292.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1222.2%
Contains more CholineCholine +234.6%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Kellogg's Corn Flakes Corn grits DV% diff.
Iron 28.9mg 6.71mg 277%
Vitamin B12 5µg 208%
Vitamin B6 1.79mg 0.028mg 136%
Vitamin B2 1.52mg 0.135mg 107%
Vitamin B3 17.9mg 1.672mg 101%
Vitamin B1 1.34mg 0.143mg 100%
Folate 357µg 27µg 83%
Vitamin A 490µg 54%
Vitamin C 21mg 0mg 23%
Carbs 84.1g 15.95g 23%
Sodium 729mg 227mg 22%
Copper 0.198mg 0mg 22%
Vitamin D 143IU 18%
Vitamin D 3.6µg 18%
Selenium 8.3µg 15%
Calories 357kcal 74kcal 14%
Phosphorus 102mg 14mg 13%
Protein 7.5g 1.58g 12%
Fiber 3.3g 1.1g 9%
Zinc 1mg 0.09mg 8%
Magnesium 39mg 6mg 8%
Starch 15.39g 6%
Calcium 5mg 64mg 6%
Manganese 0.168mg 0.049mg 5%
Vitamin B5 0.229mg 0.052mg 4%
Potassium 168mg 27mg 4%
Vitamin E 0.12mg 0.01mg 1%
Choline 8.7mg 2.6mg 1%
Fats 0.4g 0.49g 0%
Net carbs 80.8g 14.85g N/A
Sugar 9.5g 0.1g N/A
Saturated fat 0.116g 0.076g 0%
Monounsaturated fat 0.067g 0.081g 0%
Polyunsaturated fat 0.196g 0.191g 0%
Tryptophan 0.045mg 0.011mg 0%
Threonine 0.227mg 0.052mg 0%
Isoleucine 0.25mg 0.058mg 0%
Leucine 1.044mg 0.228mg 0%
Lysine 0.079mg 0.031mg 0%
Methionine 0.136mg 0.029mg 0%
Phenylalanine 0.374mg 0.087mg 0%
Valine 0.306mg 0.077mg 0%
Histidine 0.17mg 0.048mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 84% 4% 4%
Protein: 7.5 g
Fats: 0.4 g
Carbs: 84.1 g
Water: 3.76 g
Other: 4.24 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 +374.7%
Contains more CarbsCarbs +427.3%
Contains more OtherOther +457.9%
Contains more FatsFats +22.5%
Contains more WaterWater +2060.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 18% 52%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.196 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 less Sat. FatSaturated fat -34.5%
Contains more Mono. FatMonounsaturated fat +20.9%
~equal in Polyunsaturated fat ~0.191g

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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

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.