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  6. Corn grits vs. Rice

Corn grits vs. Rice — In-Depth Nutrition Comparison

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Differences between corn grits and rice

  • Rice contains less iron, vitamin B2, vitamin B1, vitamin B3, calcium, folate, fiber, protein, and carbs than corn grits.
  • Corn grits' daily need coverage for iron is 365% higher.
  • Rice contains 1523 times less sodium than corn grits. Corn grits contain 1523mg of sodium, while rice contains 1mg.
  • Rice has a lower glycemic index. The glycemic index of rice is 60, while the glycemic index of corn grits is 80.

The food types used in this comparison are Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Corn grits vs Rice 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 19% 125% 19% 1139% 0% 15% 40% 199% 0% 0%
Rice
Rice
4
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%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +4080%
Contains more PotassiumPotassium +500%
Contains more IronIron +2431.7%
Contains more ZincZinc +12.2%
Contains more PhosphorusPhosphorus +116.3%
Contains more CopperCopper +∞%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0% 2.2% 195% 164% 157% 0% 32% 0% 0% 134%
Rice
Rice
1
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin B1Vitamin B1 +378.5%
Contains more Vitamin B2Vitamin B2 +5361.5%
Contains more Vitamin B3Vitamin B3 +467.1%
Contains more Vitamin B6Vitamin B6 +50.5%
Contains more FolateFolate +206.9%
Contains more Vitamin B5Vitamin B5 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Corn grits Rice DV% diff.
Iron 30.38mg 1.2mg 365%
Sodium 1523mg 1mg 66%
Vitamin B2 0.71mg 0.013mg 54%
Vitamin B1 0.78mg 0.163mg 51%
Vitamin B3 8.37mg 1.476mg 43%
Calcium 418mg 10mg 41%
Folate 178µg 58µg 30%
Manganese 0.472mg 21%
Fiber 5.1g 0.4g 19%
Carbs 75.39g 28.17g 16%
Protein 9.93g 2.69g 14%
Selenium 7.5µg 14%
Calories 340kcal 130kcal 11%
Copper 0.069mg 8%
Vitamin B5 0.39mg 8%
Phosphorus 93mg 43mg 7%
Potassium 210mg 35mg 5%
Polyunsaturated fat 0.87g 0.076g 5%
Magnesium 27mg 12mg 4%
Vitamin B6 0.14mg 0.093mg 4%
Fats 1.73g 0.28g 2%
Zinc 0.55mg 0.49mg 1%
Saturated fat 0.24g 0.077g 1%
Monounsaturated fat 0.4g 0.088g 1%
Protein per 100 calories 2.9g 2.1g N/A
Calories per 10 g protein 342kcal 483kcal N/A
Weight per 100 calories 29g 77g N/A
Net carbs 70.29g 27.77g N/A
Sugar 0.38g 0.05g N/A
Vitamin E 0.11mg 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +269.1%
Contains more FatsFats +517.9%
Contains more CarbsCarbs +167.6%
Contains more WaterWater +828.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 26% 58%
Saturated fat: Sat. Fat 0.24 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 0.87 g
Rice
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
Contains more Mono. FatMonounsaturated fat +354.5%
Contains more Poly. FatPolyunsaturated fat +1044.7%
Contains less Sat. FatSaturated fat -67.9%

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 grits - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173899/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.