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  6. Corn grits vs. Rice

Corn grits vs. Rice — In-Depth Nutrition Comparison

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How are corn grits and rice different?

  • Corn grits is richer in iron, vitamin B2, and calcium, while rice is higher in manganese, folate, copper, and vitamin B5.
  • Corn grits covers your daily need for iron 69% more than rice.
  • Corn grits contains 227 times more sodium than rice. Corn grits contains 227mg of sodium, while rice contains 1mg.
  • Corn grits has a higher glycemic index (80) than rice (60).

Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

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 4.3% 19% 2.4% 252% 0% 2.5% 6% 30% 6.4% 0%
Rice
Rice
8
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 CalciumCalcium +540%
Contains more IronIron +459.2%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +29.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +444.4%
Contains more PhosphorusPhosphorus +207.1%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +863.3%
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% 0.2% 36% 31% 31% 3.1% 6.5% 0% 0% 20%
Rice
Rice
5
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 B2Vitamin B2 +938.5%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +14%
Contains more Vitamin B5Vitamin B5 +650%
Contains more Vitamin B6Vitamin B6 +232.1%
Contains more FolateFolate +114.8%
~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 6.71mg 1.2mg 69%
Manganese 0.049mg 0.472mg 18%
Selenium 7.5µg 14%
Sodium 227mg 1mg 10%
Vitamin B2 0.135mg 0.013mg 9%
Copper 0mg 0.069mg 8%
Folate 27µg 58µg 8%
Vitamin B5 0.052mg 0.39mg 7%
Starch 15.39g 6%
Calcium 64mg 10mg 5%
Vitamin B6 0.028mg 0.093mg 5%
Carbs 15.95g 28.17g 4%
Zinc 0.09mg 0.49mg 4%
Phosphorus 14mg 43mg 4%
Calories 74kcal 130kcal 3%
Fiber 1.1g 0.4g 3%
Protein 1.58g 2.69g 2%
Vitamin B1 0.143mg 0.163mg 2%
Magnesium 6mg 12mg 1%
Vitamin B3 1.672mg 1.476mg 1%
Polyunsaturated fat 0.191g 0.076g 1%
Protein per 100 calories 2.1g 2.1g N/A
Calories per 10 g protein 468kcal 483kcal N/A
Weight per 100 calories 135g 77g N/A
Fats 0.49g 0.28g 0%
Net carbs 14.85g 27.77g N/A
Potassium 27mg 35mg 0%
Sugar 0.1g 0.05g N/A
Vitamin E 0.01mg 0.04mg 0%
Choline 2.6mg 2.1mg 0%
Saturated fat 0.076g 0.077g 0%
Monounsaturated fat 0.081g 0.088g 0%
Tryptophan 0.011mg 0.031mg 0%
Threonine 0.052mg 0.096mg 0%
Isoleucine 0.058mg 0.116mg 0%
Leucine 0.228mg 0.222mg 0%
Lysine 0.031mg 0.097mg 0%
Methionine 0.029mg 0.063mg 0%
Phenylalanine 0.087mg 0.144mg 0%
Valine 0.077mg 0.164mg 0%
Histidine 0.048mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 81%
Protein: 1.58 g
Fats: 0.49 g
Carbs: 15.95 g
Water: 81.22 g
Other: 0.76 g
Rice
Rice
2
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 FatsFats +75%
Contains more WaterWater +18.7%
Contains more ProteinProtein +70.3%
Contains more CarbsCarbs +76.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 23% 55%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 0.191 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 Poly. FatPolyunsaturated fat +151.3%
~equal in Saturated fat ~0.077g
~equal in Monounsaturated fat ~0.088g

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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/173897/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.