Rye vs. Corn grits — In-Depth Nutrition Comparison
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A recap on differences between rye and corn grits
- Rye has more manganese, fiber, phosphorus, copper, vitamin B5, magnesium, zinc, vitamin B6, and vitamin B3; however, corn grits is higher in iron.
- Rye covers your daily manganese needs 110% more than corn grits.
- The glycemic index of corn grits is higher.
Food varieties used in this article are Rye grain and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
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.
| Contains more MagnesiumMagnesium | +1733.3% |
| Contains more PotassiumPotassium | +1788.9% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +2844.4% |
| Contains more PhosphorusPhosphorus | +2271.4% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +5159.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +166.7% |
| Contains more IronIron | +155.1% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +8400% |
| Contains more Vitamin B1Vitamin B1 | +121% |
| Contains more Vitamin B2Vitamin B2 | +85.9% |
| Contains more Vitamin B3Vitamin B3 | +155.4% |
| Contains more Vitamin B5Vitamin B5 | +2700% |
| Contains more Vitamin B6Vitamin B6 | +950% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +40.7% |
| Contains more CholineCholine | +1069.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.049mg | 110% |
| Fiber | 15.1g | 1.1g | 56% |
| Iron | 2.63mg | 6.71mg | 51% |
| Phosphorus | 332mg | 14mg | 45% |
| Copper | 0.367mg | 0mg | 41% |
| Vitamin B5 | 1.456mg | 0.052mg | 28% |
| Magnesium | 110mg | 6mg | 25% |
| Selenium | 13.9µg | 25% | |
| Zinc | 2.65mg | 0.09mg | 23% |
| Vitamin B6 | 0.294mg | 0.028mg | 20% |
| Carbs | 75.86g | 15.95g | 20% |
| Protein | 10.34g | 1.58g | 18% |
| Vitamin B3 | 4.27mg | 1.672mg | 16% |
| Vitamin B1 | 0.316mg | 0.143mg | 14% |
| Potassium | 510mg | 27mg | 14% |
| Calories | 338kcal | 74kcal | 13% |
| Sodium | 2mg | 227mg | 10% |
| Vitamin B2 | 0.251mg | 0.135mg | 9% |
| Starch | 15.39g | 6% | |
| Vitamin E | 0.85mg | 0.01mg | 6% |
| Vitamin K | 5.9µg | 0µg | 5% |
| Choline | 30.4mg | 2.6mg | 5% |
| Polyunsaturated fat | 0.767g | 0.191g | 4% |
| Calcium | 24mg | 64mg | 4% |
| Folate | 38µg | 27µg | 3% |
| Fats | 1.63g | 0.49g | 2% |
| Saturated fat | 0.197g | 0.076g | 1% |
| Net carbs | 60.76g | 14.85g | N/A |
| Sugar | 0.98g | 0.1g | N/A |
| Vitamin A | 1µg | 0% | |
| Monounsaturated fat | 0.208g | 0.081g | 0% |
| Tryptophan | 0.108mg | 0.011mg | 0% |
| Threonine | 0.289mg | 0.052mg | 0% |
| Isoleucine | 0.208mg | 0.058mg | 0% |
| Leucine | 0.563mg | 0.228mg | 0% |
| Lysine | 0.286mg | 0.031mg | 0% |
| Methionine | 0.153mg | 0.029mg | 0% |
| Phenylalanine | 0.435mg | 0.087mg | 0% |
| Valine | 0.317mg | 0.077mg | 0% |
| Histidine | 0.189mg | 0.048mg | 0% |
| Fructose | 0.11g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
Protein:
1.58 g
Fats:
0.49 g
Carbs:
15.95 g
Water:
81.22 g
Other:
0.76 g
| Contains more ProteinProtein | +554.4% |
| Contains more FatsFats | +232.7% |
| Contains more CarbsCarbs | +375.6% |
| Contains more OtherOther | +106.6% |
| Contains more WaterWater | +666.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 g
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 | +156.8% |
| Contains more Poly. FatPolyunsaturated fat | +301.6% |
| Contains less Sat. FatSaturated fat | -61.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.71 g
Glucose:
0.16 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
15.39 g
Sucrose:
0.1 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +610% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
