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Scrambled egg vs. Corn grits — In-Depth Nutrition Comparison

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Differences between scrambled egg and corn grits

  • Scrambled egg has more phosphorus, choline, vitamin B2, vitamin B5, zinc, vitamin B6, and vitamin K, while corn grits has more iron and vitamin B3.
  • Corn grits's daily need coverage for iron is 52% higher.
  • The amount of saturated fat in corn grits is lower.
  • Scrambled egg has a lower glycemic index. The glycemic index of scrambled egg is 0, while the glycemic index of corn grits is 80.

The food types used in this comparison are Fast foods, egg, scrambled and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

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Scrambled egg 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 10% 17% 13% 97% 22% 45% 104% 24% 5.6% 123%
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 +133.3%
Contains more PotassiumPotassium +444.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +1744.4%
Contains more PhosphorusPhosphorus +1628.6%
Contains less SodiumSodium -17.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +12.3%
Contains more IronIron +159.1%
Contains more ManganeseManganese +14%

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 11% 59% 19% 17% 20% 120% 3.9% 56% 44% 126% 23% 22% 99%
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 +9500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +285.2%
Contains more Vitamin B5Vitamin B5 +1707.7%
Contains more Vitamin B6Vitamin B6 +578.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +6846.2%
Contains more Vitamin B1Vitamin B1 +78.8%
Contains more Vitamin B3Vitamin B3 +696.2%
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Scrambled egg Corn grits DV% diff.
Cholesterol 426mg 142%
Iron 2.59mg 6.71mg 52%
Vitamin B12 1.01µg 42%
Selenium 22.5µg 41%
Phosphorus 242mg 14mg 33%
Choline 180.6mg 2.6mg 32%
Vitamin B2 0.52mg 0.135mg 30%
Saturated fat 6.153g 0.076g 28%
Protein 13.84g 1.58g 25%
Fats 16.18g 0.49g 24%
Vitamin A 176µg 20%
Vitamin B5 0.94mg 0.052mg 18%
Monounsaturated fat 5.889g 0.081g 15%
Zinc 1.66mg 0.09mg 14%
Polyunsaturated fat 1.969g 0.191g 12%
Vitamin B6 0.19mg 0.028mg 12%
Vitamin B3 0.21mg 1.672mg 9%
Vitamin K 9µg 0µg 8%
Calories 212kcal 74kcal 7%
Copper 0.067mg 0mg 7%
Starch 15.39g 6%
Vitamin E 0.96mg 0.01mg 6%
Vitamin D 1.1µg 6%
Vitamin D 46IU 6%
Carbs 2.08g 15.95g 5%
Vitamin B1 0.08mg 0.143mg 5%
Potassium 147mg 27mg 4%
Vitamin C 3.3mg 0mg 4%
Fiber 0g 1.1g 4%
Magnesium 14mg 6mg 2%
Sodium 187mg 227mg 2%
Calcium 57mg 64mg 1%
Folate 29µg 27µg 1%
Net carbs 2.08g 14.85g N/A
Sugar 1.64g 0.1g N/A
Manganese 0.043mg 0.049mg 0%
Tryptophan 0.212mg 0.011mg 0%
Threonine 0.657mg 0.052mg 0%
Isoleucine 0.836mg 0.058mg 0%
Leucine 1.185mg 0.228mg 0%
Lysine 0.913mg 0.031mg 0%
Methionine 0.427mg 0.029mg 0%
Phenylalanine 0.75mg 0.087mg 0%
Valine 0.96mg 0.077mg 0%
Histidine 0.325mg 0.048mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 16% 2% 67%
Protein: 13.84 g
Fats: 16.18 g
Carbs: 2.08 g
Water: 66.7 g
Other: 1.2 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 +775.9%
Contains more FatsFats +3202%
Contains more OtherOther +57.9%
Contains more CarbsCarbs +666.8%
Contains more WaterWater +21.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 42% 14%
Saturated fat: Sat. Fat 6.153 g
Monounsaturated fat: Mono. Fat 5.889 g
Polyunsaturated fat: Poly. Fat 1.969 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 Mono. FatMonounsaturated fat +7170.4%
Contains more Poly. FatPolyunsaturated fat +930.9%
Contains less Sat. FatSaturated fat -98.8%

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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. Scrambled egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173272/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.