Penne vs. Corn grits — In-Depth Nutrition Comparison

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How are penne and corn grits different?

Penne is higher in phosphorus, zinc, fiber, magnesium, and monounsaturated fat; however, corn grits is richer in iron.
Daily need coverage for iron for corn grits is 74% higher.
Penne contains 30 times more saturated fat than corn grits. While penne contains 2.3g of saturated fat, corn grits contains only 0.076g.
Penne has a lower glycemic index (43) than corn grits (80).

KASHI Three Cheese Penne, frozen, unprepared and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt are the varieties used in this article.

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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.

Penne

Corn grits

Contains more MagnesiumMagnesium	+400%
Contains more CalciumCalcium	+39.1%
Contains more PotassiumPotassium	+351.9%
Contains more ZincZinc	+1122.2%
Contains more PhosphorusPhosphorus	+742.9%

Contains more IronIron

+738.8%

~equal in Copper ~0mg

~equal in Sodium ~227mg

~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.

Penne

Corn grits

~equal in Vitamin C ~0mg

~equal in Vitamin A ~µg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.8mg	6.71mg	74%
Phosphorus	118mg	14mg	15%
Vitamin B1		0.143mg	12%
Vitamin B2		0.135mg	10%
Saturated fat	2.3g	0.076g	10%
Vitamin B3		1.672mg	10%
Zinc	1.1mg	0.09mg	9%
Protein	5.7g	1.58g	8%
Folate		27µg	7%
Magnesium	30mg	6mg	6%
Fiber	2.7g	1.1g	6%
Starch		15.39g	6%
Fats	4g	0.49g	5%
Cholesterol	12mg		4%
Calories	126kcal	74kcal	3%
Potassium	122mg	27mg	3%
Calcium	89mg	64mg	3%
Monounsaturated fat	1g	0.081g	2%
Manganese		0.049mg	2%
Vitamin B6		0.028mg	2%
Sodium	248mg	227mg	1%
Polyunsaturated fat	0.4g	0.191g	1%
Vitamin B5		0.052mg	1%
Net carbs	14.1g	14.85g	N/A
Carbs	16.8g	15.95g	0%
Sugar	1.9g	0.1g	N/A
Vitamin E		0.01mg	0%
Trans fat	0.2g		N/A
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%