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  6. Corn grain vs. Corn grits

Corn grain vs. Corn grits — In-Depth Nutrition Comparison

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Significant differences between corn grain and corn grits

  • Corn grain has more vitamin B6, magnesium, and phosphorus; however, corn grits are richer in iron, calcium, folate, vitamin B2, vitamin B1, and vitamin B3.
  • Corn grits cover your daily iron needs 346% more than corn grain.
  • Corn grits have 5 times less magnesium than corn grain. Corn grain has 127mg of magnesium, while corn grits have 27mg.
  • Corn grain contains less sodium.
  • Corn grits have a higher glycemic index. The glycemic index of corn grits is 80, while the glycemic index of corn grain is 52.

Specific food types used in this comparison are Corn grain, yellow and Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry.

Infographic

Corn grain vs Corn grits infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 125% 19% 1139% 0% 15% 40% 199% 0% 0%
Contains more MagnesiumMagnesium +370.4%
Contains more PotassiumPotassium +36.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +301.8%
Contains more PhosphorusPhosphorus +125.8%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +5871.4%
Contains more IronIron +1021%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.7% 9.8% 96% 46% 68% 25% 144% 0% 0.75% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.2% 195% 164% 157% 0% 32% 0% 0% 134%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +345.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +344.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +102.6%
Contains more Vitamin B2Vitamin B2 +253.2%
Contains more Vitamin B3Vitamin B3 +130.8%
Contains more FolateFolate +836.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn grain Corn grits DV% diff.
Iron 2.71mg 30.38mg 346%
Sodium 35mg 1523mg 65%
Calcium 7mg 418mg 41%
Folate 19µg 178µg 40%
Vitamin B2 0.201mg 0.71mg 39%
Vitamin B6 0.622mg 0.14mg 37%
Copper 0.314mg 35%
Vitamin B1 0.385mg 0.78mg 33%
Vitamin B3 3.627mg 8.37mg 30%
Selenium 15.5µg 28%
Magnesium 127mg 27mg 24%
Manganese 0.485mg 21%
Phosphorus 210mg 93mg 17%
Zinc 2.21mg 0.55mg 15%
Fiber 7.3g 5.1g 9%
Polyunsaturated fat 2.163g 0.87g 9%
Vitamin B5 0.424mg 8%
Fats 4.74g 1.73g 5%
Vitamin E 0.49mg 0.11mg 3%
Potassium 287mg 210mg 2%
Saturated fat 0.667g 0.24g 2%
Monounsaturated fat 1.251g 0.4g 2%
Calories 365kcal 340kcal 1%
Protein 9.42g 9.93g 1%
Vitamin A 11µg 1%
Protein per 100 calories 2.6g 2.9g N/A
Calories per 10 g protein 387kcal 342kcal N/A
Weight per 100 calories 27g 29g N/A
Unsaturated / Saturated Fat ratio 5.1 5.3 N/A
Net carbs 66.96g 70.29g N/A
Carbs 74.26g 75.39g 0%
Sugar 0.64g 0.38g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.067mg 0%
Threonine 0.354mg 0%
Isoleucine 0.337mg 0%
Leucine 1.155mg 0%
Lysine 0.265mg 0%
Methionine 0.197mg 0%
Phenylalanine 0.463mg 0%
Valine 0.477mg 0%
Histidine 0.287mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
10% 2% 75% 7% 6%
Protein: 9.93 g
Fats: 1.73 g
Carbs: 75.39 g
Water: 7.37 g
Other: 5.58 g
Contains more FatsFats +174%
Contains more WaterWater +40.7%
~equal in Protein ~9.93g
~equal in Carbs ~75.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 31% 53%
Saturated fat: Sat. Fat 0.667 g
Monounsaturated fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
16% 26% 58%
Saturated fat: Sat. Fat 0.24 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 0.87 g
Contains more Mono. FatMonounsaturated fat +212.8%
Contains more Poly. FatPolyunsaturated fat +148.6%
Contains less Sat. FatSaturated fat -64%

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 grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/nutrients
  2. Corn grits - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173899/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.