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Rice vs. Corn grits — In-Depth Nutrition Comparison

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How are Rice and Corn grits different?

  • Rice is richer in Manganese, Folate, Copper, and Vitamin B5, while Corn grits is higher in Iron, Vitamin B2, and Calcium.
  • Corn grits covers your daily need of Iron 69% more than Rice.
  • Rice is lower in Sodium.

Rice, white, long-grain, regular, enriched, cooked and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt types were used in this article.

Infographic

Rice 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.
Rice
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 +100%
Contains more PotassiumPotassium +29.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +444.4%
Contains more PhosphorusPhosphorus +207.1%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +863.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +540%
Contains more IronIron +459.2%

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.
Rice
5
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +14%
Contains more Vitamin B5Vitamin B5 +650%
Contains more Vitamin B6Vitamin B6 +232.1%
Contains more FolateFolate +114.8%
Contains more Vitamin B2Vitamin B2 +938.5%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more CholineCholine +23.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~IU
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +70.3%
Contains more CarbsCarbs +76.6%
Contains more FatsFats +75%
Contains more WaterWater +18.7%
Contains more OtherOther +81%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 Poly. FatPolyunsaturated fat +151.3%
~equal in Saturated Fat ~0.076g
~equal in Monounsaturated Fat ~0.081g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Corn grits
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Rice Corn grits Opinion
Calories 130kcal 74kcal Rice
Protein 2.69g 1.58g Rice
Fats 0.28g 0.49g Corn grits
Net carbs 27.77g 14.85g Rice
Carbs 28.17g 15.95g Rice
Magnesium 12mg 6mg Rice
Calcium 10mg 64mg Corn grits
Potassium 35mg 27mg Rice
Iron 1.2mg 6.71mg Corn grits
Sugar 0.05g 0.1g Rice
Fiber 0.4g 1.1g Corn grits
Copper 0.069mg 0mg Rice
Zinc 0.49mg 0.09mg Rice
Starch 15.39g Corn grits
Phosphorus 43mg 14mg Rice
Sodium 1mg 227mg Rice
Vitamin E 0.04mg 0.01mg Rice
Manganese 0.472mg 0.049mg Rice
Selenium 7.5µg Rice
Vitamin B1 0.163mg 0.143mg Rice
Vitamin B2 0.013mg 0.135mg Corn grits
Vitamin B3 1.476mg 1.672mg Corn grits
Vitamin B5 0.39mg 0.052mg Rice
Vitamin B6 0.093mg 0.028mg Rice
Folate 58µg 27µg Rice
Choline 2.1mg 2.6mg Corn grits
Saturated Fat 0.077g 0.076g Corn grits
Monounsaturated Fat 0.088g 0.081g Rice
Polyunsaturated fat 0.076g 0.191g Corn grits
Tryptophan 0.031mg 0.011mg Rice
Threonine 0.096mg 0.052mg Rice
Isoleucine 0.116mg 0.058mg Rice
Leucine 0.222mg 0.228mg Corn grits
Lysine 0.097mg 0.031mg Rice
Methionine 0.063mg 0.029mg Rice
Phenylalanine 0.144mg 0.087mg Rice
Valine 0.164mg 0.077mg Rice
Histidine 0.063mg 0.048mg Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Corn grits
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Rice
10%
Corn grits
Minerals Daily Need Coverage Score
22%
Rice
32%
Corn grits

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 226mg)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food is lower in Cholesterol?
Corn grits
Corn grits is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Corn grits
Corn grits is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Corn grits
Corn grits is cheaper (difference - $1)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.