Corn grits vs. Popcorn — In-Depth Nutrition Comparison
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What are the differences between corn grits and popcorn?
- Corn grits is higher in iron, yet popcorn is higher in fiber, phosphorus, manganese, magnesium, copper, zinc, protein, carbs, and vitamin B6.
- Popcorn's daily need coverage for fiber is 54% more.
- Corn grits has 2 times more iron than popcorn. While corn grits has 6.71mg of iron, popcorn has only 3.19mg.
- The glycemic index of popcorn is lower.
We used Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Snacks, popcorn, air-popped types in this article.
Infographic
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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.
| Contains more CalciumCalcium | +814.3% |
| Contains more IronIron | +110.3% |
| Contains more MagnesiumMagnesium | +2300% |
| Contains more PotassiumPotassium | +1118.5% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +3322.2% |
| Contains more PhosphorusPhosphorus | +2457.1% |
| Contains less SodiumSodium | -96.5% |
| Contains more ManganeseManganese | +2171.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +37.5% |
| Contains more Vitamin B2Vitamin B2 | +62.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2800% |
| Contains more Vitamin B3Vitamin B3 | +38% |
| Contains more Vitamin B5Vitamin B5 | +880.8% |
| Contains more Vitamin B6Vitamin B6 | +460.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +14.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 1.1g | 14.5g | 54% |
| Phosphorus | 14mg | 358mg | 49% |
| Manganese | 0.049mg | 1.113mg | 46% |
| Iron | 6.71mg | 3.19mg | 44% |
| Magnesium | 6mg | 144mg | 33% |
| Copper | 0mg | 0.262mg | 29% |
| Zinc | 0.09mg | 3.08mg | 27% |
| Protein | 1.58g | 12.94g | 23% |
| Carbs | 15.95g | 77.78g | 21% |
| Calories | 74kcal | 387kcal | 16% |
| Starch | 15.39g | 54.4g | 16% |
| Polyunsaturated fat | 0.191g | 2.318g | 14% |
| Sodium | 227mg | 8mg | 10% |
| Vitamin B6 | 0.028mg | 0.157mg | 10% |
| Potassium | 27mg | 329mg | 9% |
| Vitamin B5 | 0.052mg | 0.51mg | 9% |
| Fats | 0.49g | 4.54g | 6% |
| Calcium | 64mg | 7mg | 6% |
| Vitamin B2 | 0.135mg | 0.083mg | 4% |
| Vitamin B3 | 1.672mg | 2.308mg | 4% |
| Vitamin B1 | 0.143mg | 0.104mg | 3% |
| Choline | 2.6mg | 21.2mg | 3% |
| Saturated fat | 0.076g | 0.637g | 3% |
| Vitamin E | 0.01mg | 0.29mg | 2% |
| Monounsaturated fat | 0.081g | 0.95g | 2% |
| Vitamin A | 10µg | 1% | |
| Vitamin K | 0µg | 1.2µg | 1% |
| Folate | 27µg | 31µg | 1% |
| Protein per 100 calories | 2.1g | 3.3g | N/A |
| Calories per 10 g protein | 468kcal | 299kcal | N/A |
| Weight per 100 calories | 135g | 26g | N/A |
| Unsaturated / Saturated Fat ratio | 3.6 | 5.1 | N/A |
| Net carbs | 14.85g | 63.28g | N/A |
| Sugar | 0.1g | 0.87g | N/A |
| Tryptophan | 0.011mg | 0.085mg | 0% |
| Threonine | 0.052mg | 0.452mg | 0% |
| Isoleucine | 0.058mg | 0.431mg | 0% |
| Leucine | 0.228mg | 1.473mg | 0% |
| Lysine | 0.031mg | 0.338mg | 0% |
| Methionine | 0.029mg | 0.252mg | 0% |
| Phenylalanine | 0.087mg | 0.59mg | 0% |
| Valine | 0.077mg | 0.607mg | 0% |
| Histidine | 0.048mg | 0.367mg | 0% |
| Fructose | 0g | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.58 g
Fats:
0.49 g
Carbs:
15.95 g
Water:
81.22 g
Other:
0.76 g
Protein:
12.94 g
Fats:
4.54 g
Carbs:
77.78 g
Water:
3.32 g
Other:
1.42 g
| Contains more WaterWater | +2346.4% |
| Contains more ProteinProtein | +719% |
| Contains more FatsFats | +826.5% |
| Contains more CarbsCarbs | +387.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.076 g
Monounsaturated fat:
Mono. Fat
0.081 g
Polyunsaturated fat:
Poly. Fat
0.191 g
Saturated fat:
Sat. Fat
0.637 g
Monounsaturated fat:
Mono. Fat
0.95 g
Polyunsaturated fat:
Poly. Fat
2.318 g
| Contains less Sat. FatSaturated fat | -88.1% |
| Contains more Mono. FatMonounsaturated fat | +1072.8% |
| Contains more Poly. FatPolyunsaturated fat | +1113.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
15.39 g
Sucrose:
0.1 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
54.4 g
Sucrose:
0.72 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +253.5% |
| Contains more SucroseSucrose | +620% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
