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  6. Rice, white, medium-grain, enriched, cooked vs. Corn grits

Rice, white, medium-grain, enriched, cooked vs. Corn grits — In-Depth Nutrition Comparison

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The main differences between rice, white, medium-grain, enriched, cooked and corn grits

  • Rice, white, medium-grain, enriched, cooked has more manganese, folate, and vitamin B5; however, corn grits has more iron, vitamin B2, and calcium.
  • Daily need coverage for iron for corn grits is 65% higher.
  • Corn grits has 8 times less vitamin B5 than rice, white, medium-grain, enriched, cooked. Rice, white, medium-grain, enriched, cooked has 0.411mg of vitamin B5, while corn grits has 0.052mg.

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

Infographic

Rice, white, medium-grain, enriched, cooked vs Corn grits infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 0.9% 2.6% 56% 13% 11% 16% 0% 49% 41%
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%
Contains more MagnesiumMagnesium +116.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +164.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +669.4%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +2033.3%
Contains more IronIron +350.3%
~equal in Potassium ~27mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the 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% 42% 3.7% 34% 25% 12% 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% 0.2% 36% 31% 31% 3.1% 6.5% 0% 0% 20%
Contains more Vitamin B1Vitamin B1 +16.8%
Contains more Vitamin B5Vitamin B5 +690.4%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more FolateFolate +114.8%
Contains more Vitamin B2Vitamin B2 +743.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B3 ~1.672mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Rice, white, medium-grain, enriched, cooked Corn grits DV% diff.
Iron 1.49mg 6.71mg 65%
Manganese 0.377mg 0.049mg 14%
Selenium 7.5µg 14%
Sodium 0mg 227mg 10%
Vitamin B2 0.016mg 0.135mg 9%
Folate 58µg 27µg 8%
Vitamin B5 0.411mg 0.052mg 7%
Calcium 3mg 64mg 6%
Starch 15.39g 6%
Carbs 28.59g 15.95g 4%
Copper 0.038mg 0mg 4%
Calories 130kcal 74kcal 3%
Fiber 0.3g 1.1g 3%
Zinc 0.42mg 0.09mg 3%
Phosphorus 37mg 14mg 3%
Protein 2.38g 1.58g 2%
Magnesium 13mg 6mg 2%
Vitamin B1 0.167mg 0.143mg 2%
Vitamin B6 0.05mg 0.028mg 2%
Vitamin B3 1.835mg 1.672mg 1%
Polyunsaturated fat 0.056g 0.191g 1%
Protein per 100 calories 1.8g 2.1g N/A
Calories per 10 g protein 546kcal 468kcal N/A
Weight per 100 calories 77g 135g N/A
Fats 0.21g 0.49g 0%
Net carbs 28.29g 14.85g N/A
Potassium 29mg 27mg 0%
Sugar 0.1g N/A
Vitamin E 0.01mg 0%
Choline 2.6mg 0%
Saturated fat 0.057g 0.076g 0%
Monounsaturated fat 0.065g 0.081g 0%
Tryptophan 0.028mg 0.011mg 0%
Threonine 0.085mg 0.052mg 0%
Isoleucine 0.103mg 0.058mg 0%
Leucine 0.197mg 0.228mg 0%
Lysine 0.086mg 0.031mg 0%
Methionine 0.056mg 0.029mg 0%
Phenylalanine 0.127mg 0.087mg 0%
Valine 0.145mg 0.077mg 0%
Histidine 0.056mg 0.048mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.38 g
Fats: 0.21 g
Carbs: 28.59 g
Water: 68.61 g
Other: 0.21 g
16% 81%
Protein: 1.58 g
Fats: 0.49 g
Carbs: 15.95 g
Water: 81.22 g
Other: 0.76 g
Contains more ProteinProtein +50.6%
Contains more CarbsCarbs +79.2%
Contains more FatsFats +133.3%
Contains more WaterWater +18.4%
Contains more OtherOther +261.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 37% 31%
Saturated fat: Sat. Fat 0.057 g
Monounsaturated fat: Mono. Fat 0.065 g
Polyunsaturated fat: Poly. Fat 0.056 g
22% 23% 55%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 0.191 g
Contains less Sat. FatSaturated fat -25%
Contains more Mono. FatMonounsaturated fat +24.6%
Contains more Poly. FatPolyunsaturated fat +241.1%

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, white, medium-grain, enriched, cooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168880/nutrients
  2. Corn grits - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173897/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.