Corn grits vs. Potato — In-Depth Nutrition Comparison
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What are the differences between corn grits and potatoes?
- Corn grits is higher in iron, vitamin B2, and vitamin B1, yet potatoes are higher in vitamin B6, potassium, copper, vitamin C, phosphorus, and manganese.
- Corn grits's daily need coverage for iron is 70% more.
- Corn grits has 23 times more sodium than potatoes. While corn grits has 227mg of sodium, potatoes have only 10mg.
We used Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Potatoes, baked, flesh, and skin, without salt 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 | +326.7% |
| Contains more IronIron | +521.3% |
| Contains more MagnesiumMagnesium | +366.7% |
| Contains more PotassiumPotassium | +1881.5% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +400% |
| Contains less SodiumSodium | -95.6% |
| Contains more ManganeseManganese | +346.9% |
| 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.
| Contains more Vitamin B1Vitamin B1 | +123.4% |
| Contains more Vitamin B2Vitamin B2 | +181.3% |
| Contains more Vitamin B3Vitamin B3 | +18.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B5Vitamin B5 | +623.1% |
| Contains more Vitamin B6Vitamin B6 | +1010.7% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 6.71mg | 1.08mg | 70% |
| Vitamin B6 | 0.028mg | 0.311mg | 22% |
| Potassium | 27mg | 535mg | 15% |
| Copper | 0mg | 0.118mg | 13% |
| Vitamin C | 0mg | 9.6mg | 11% |
| Sodium | 227mg | 10mg | 9% |
| Phosphorus | 14mg | 70mg | 8% |
| Manganese | 0.049mg | 0.219mg | 7% |
| Vitamin B1 | 0.143mg | 0.064mg | 7% |
| Vitamin B2 | 0.135mg | 0.048mg | 7% |
| Vitamin B5 | 0.052mg | 0.376mg | 6% |
| Magnesium | 6mg | 28mg | 5% |
| Calcium | 64mg | 15mg | 5% |
| Fiber | 1.1g | 2.2g | 4% |
| Protein | 1.58g | 2.5g | 2% |
| Carbs | 15.95g | 21.15g | 2% |
| Zinc | 0.09mg | 0.36mg | 2% |
| Vitamin B3 | 1.672mg | 1.41mg | 2% |
| Vitamin K | 0µg | 2µg | 2% |
| Choline | 2.6mg | 14.8mg | 2% |
| Calories | 74kcal | 93kcal | 1% |
| Fats | 0.49g | 0.13g | 1% |
| Starch | 15.39g | 17.27g | 1% |
| Selenium | 0.4µg | 1% | |
| Polyunsaturated fat | 0.191g | 0.057g | 1% |
| Protein per 100 calories | 2.1g | 2.7g | N/A |
| Calories per 10 g protein | 468kcal | 372kcal | N/A |
| Weight per 100 calories | 135g | 108g | N/A |
| Net carbs | 14.85g | 18.95g | N/A |
| Sugar | 0.1g | 1.18g | N/A |
| Vitamin A | 1µg | 0% | |
| Vitamin E | 0.01mg | 0.04mg | 0% |
| Folate | 27µg | 28µg | 0% |
| Saturated fat | 0.076g | 0.034g | 0% |
| Monounsaturated fat | 0.081g | 0.003g | 0% |
| Tryptophan | 0.011mg | 0.025mg | 0% |
| Threonine | 0.052mg | 0.081mg | 0% |
| Isoleucine | 0.058mg | 0.08mg | 0% |
| Leucine | 0.228mg | 0.119mg | 0% |
| Lysine | 0.031mg | 0.13mg | 0% |
| Methionine | 0.029mg | 0.038mg | 0% |
| Phenylalanine | 0.087mg | 0.099mg | 0% |
| Valine | 0.077mg | 0.125mg | 0% |
| Histidine | 0.048mg | 0.042mg | 0% |
| Fructose | 0g | 0.34g | 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:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
| Contains more FatsFats | +276.9% |
| Contains more ProteinProtein | +58.2% |
| Contains more CarbsCarbs | +32.6% |
~equal in
Water
~74.89g
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
0.034 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.057 g
| Contains more Mono. FatMonounsaturated fat | +2600% |
| Contains more Poly. FatPolyunsaturated fat | +235.1% |
| Contains less Sat. FatSaturated fat | -55.3% |
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:
17.27 g
Sucrose:
0.4 g
Glucose:
0.44 g
Fructose:
0.34 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +12.2% |
| Contains more SucroseSucrose | +300% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
