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

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A recap on the differences between corn grain and corn nuts

Corn grain has more vitamin B6, copper, vitamin B3, and iron; however, corn nuts are higher in fats and phosphorus.
Corn grain covers your daily vitamin B6 needs 33% more than corn nuts.
Corn grain has less saturated fat.
The glycemic index of corn grain is higher.

Food varieties used in this article are Corn grain, yellow and Snacks, cornnuts, barbecue-flavor.

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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.

Corn grain

Corn nuts

Contains more MagnesiumMagnesium	+16.5%
Contains more IronIron	+59.4%
Contains more CopperCopper	+130.9%
Contains more ZincZinc	+17.6%
Contains less SodiumSodium	-94.2%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium	+142.9%
Contains more PhosphorusPhosphorus	+34.8%

~equal in Potassium ~286mg

~equal in Manganese ~0.487mg

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.

Corn grain

Corn nuts

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+41.5%
Contains more Vitamin B3Vitamin B3	+140.7%
Contains more Vitamin B5Vitamin B5	+13.4%
Contains more Vitamin B6Vitamin B6	+232.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+54.5%

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.35mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B6	0.622mg	0.187mg	33%
Selenium	15.5µg		28%
Sodium	35mg	600mg	25%
Copper	0.314mg	0.136mg	20%
Fats	4.74g	14.3g	15%
Monounsaturated fat	1.251g	7.36g	15%
Iron	2.71mg	1.7mg	13%
Vitamin B3	3.627mg	1.507mg	13%
Phosphorus	210mg	283mg	10%
Saturated fat	0.667g	2.58g	9%
Polyunsaturated fat	2.163g	3.22g	7%
Vitamin B2	0.201mg	0.142mg	5%
Folate	19µg	0µg	5%
Calories	365kcal	436kcal	4%
Magnesium	127mg	109mg	4%
Fiber	7.3g	8.4g	4%
Zinc	2.21mg	1.88mg	3%
Vitamin E	0.49mg		3%
Vitamin B1	0.385mg	0.35mg	3%
Protein	9.42g	9g	1%
Carbs	74.26g	71.7g	1%
Calcium	7mg	17mg	1%
Vitamin A	11µg	17µg	1%
Vitamin B5	0.424mg	0.374mg	1%
Protein per 100 calories	2.6g	2.1g	N/A
Calories per 10 g protein	387kcal	484kcal	N/A
Weight per 100 calories	27g	23g	N/A
Unsaturated / Saturated Fat ratio	5.1	4.1	N/A
Vitamin C	0mg	0.4mg	0%
Net carbs	66.96g	63.3g	N/A
Potassium	287mg	286mg	0%
Sugar	0.64g		N/A
Manganese	0.485mg	0.487mg	0%
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%