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  6. Rice vs. Corn grits

Rice vs. Corn grits — In-Depth Nutrition Comparison

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Differences between rice and corn grits

  • 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.
  • The amount of sodium in rice is lower.
  • 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 Rice, white, long-grain, regular, enriched, cooked and Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry.

Infographic

Rice vs Corn grits 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.
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%
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%
Contains more CopperCopper +∞%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
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%

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.
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%
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%
Contains more Vitamin B5Vitamin B5 +∞%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Corn grits DV% diff.
Iron 1.2mg 30.38mg 365%
Sodium 1mg 1523mg 66%
Vitamin B2 0.013mg 0.71mg 54%
Vitamin B1 0.163mg 0.78mg 51%
Vitamin B3 1.476mg 8.37mg 43%
Calcium 10mg 418mg 41%
Folate 58µg 178µg 30%
Manganese 0.472mg 21%
Fiber 0.4g 5.1g 19%
Carbs 28.17g 75.39g 16%
Protein 2.69g 9.93g 14%
Selenium 7.5µg 14%
Calories 130kcal 340kcal 11%
Copper 0.069mg 8%
Vitamin B5 0.39mg 8%
Phosphorus 43mg 93mg 7%
Potassium 35mg 210mg 5%
Polyunsaturated fat 0.076g 0.87g 5%
Magnesium 12mg 27mg 4%
Vitamin B6 0.093mg 0.14mg 4%
Fats 0.28g 1.73g 2%
Zinc 0.49mg 0.55mg 1%
Saturated fat 0.077g 0.24g 1%
Monounsaturated fat 0.088g 0.4g 1%
Protein per 100 calories 2.1g 2.9g N/A
Calories per 10 g protein 483kcal 342kcal N/A
Weight per 100 calories 77g 29g N/A
Net carbs 27.77g 70.29g N/A
Sugar 0.05g 0.38g N/A
Vitamin E 0.04mg 0.11mg 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
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
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
Contains more WaterWater +828.6%
Contains more ProteinProtein +269.1%
Contains more FatsFats +517.9%
Contains more CarbsCarbs +167.6%

Fat Type Comparison

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

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