Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Cooked Oatmeal
      ×
      Yellow Cornmeal (Grits)
      ×
      Cooked Long Grain Brown Rice
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cooked Oatmeal 1 cup (x1) 8% DV 166 calories
      • Yellow Cornmeal (Grits) 1 cup (x1) 8% DV 151 calories
      • Cooked Long Grain Brown Rice 100 grams (x1) 6% DV 123 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cooked Oatmeal 1 cup (x1) 5% DV 3.6g
      • Yellow Cornmeal (Grits) 1 cup (x1) 1% DV 0.91g
      • Cooked Long Grain Brown Rice 100 grams (x1) 1% DV 0.97g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cooked Oatmeal 1 cup (x1) 10% DV 28.1g
      • Yellow Cornmeal (Grits) 1 cup (x1) 12% DV 32.3g
      • Cooked Long Grain Brown Rice 100 grams (x1) 9% DV 25.6g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Oatmeal 1 cup (x1) 12% DV 5.9g
      • Yellow Cornmeal (Grits) 1 cup (x1) 6% DV 2.9g
      • Cooked Long Grain Brown Rice 100 grams (x1) 5% DV 2.7g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cooked Oatmeal 1 cup (x1) 0% DV 0mg
      • Yellow Cornmeal (Grits) 1 cup (x1) 0% DV 0mg
      • Cooked Long Grain Brown Rice 100 grams (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cooked Oatmeal 1 cup (x1) 4% DV 0.73g
      • Yellow Cornmeal (Grits) 1 cup (x1) 1% DV 0.14g
      • Cooked Long Grain Brown Rice 100 grams (x1) 1% DV 0.26g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cooked Oatmeal 1 cup (x1) 14% DV 4g
      • Yellow Cornmeal (Grits) 1 cup (x1) 6% DV 1.6g
      • Cooked Long Grain Brown Rice 100 grams (x1) 6% DV 1.6g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Oatmeal 1 cup (x1) 1% DV 0.63g
      • Yellow Cornmeal (Grits) 1 cup (x1) 0% DV 0.21g
      • Cooked Long Grain Brown Rice 100 grams (x1) 0% DV 0.24g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cooked Oatmeal 1 cup (x1) 12% DV 2.1mg
      • Yellow Cornmeal (Grits) 1 cup (x1) 7% DV 1.3mg
      • Cooked Long Grain Brown Rice 100 grams (x1) 3% DV 0.56mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cooked Oatmeal 1 cup (x1) 2% DV 21.1mg
      • Yellow Cornmeal (Grits) 1 cup (x1) 0% DV 2.3mg
      • Cooked Long Grain Brown Rice 100 grams (x1) 0% DV 3mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cooked Oatmeal 1 cup (x1) 3% DV 163.8mg
      • Yellow Cornmeal (Grits) 1 cup (x1) 1% DV 51.3mg
      • Cooked Long Grain Brown Rice 100 grams (x1) 2% DV 86mg
      Comparison Table

      Table Legend

      1. Cooked Oatmeal
      2. Yellow Cornmeal (Grits)
      3. Cooked Long Grain Brown Rice
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 234 233 100
      Calories
      (%DV)      		 166
      (8%)      		 151
      (8%)      		 123
      (6%)
      Fat (g)
      (%DV)      		 3.6
      (5%)      		 0.91
      (1%)      		 0.97
      (1%)
      Protein (g)
      (%DV)      		 5.9
      (12%)      		 2.9
      (6%)      		 2.7
      (5%)
      Carbohydrate (g)
      (%DV)      		 28.1
      (10%)      		 32.3
      (12%)      		 25.6
      (9%)
      Sugars (g)
      (%DV)      		 0.63
      (1%)      		 0.21
      (0%)      		 0.24
      (0%)
      Fiber (g)
      (%DV)      		 4
      (14%)      		 1.6
      (6%)      		 1.6
      (6%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 0.73
      (4%)      		 0.14
      (1%)      		 0.26
      (1%)
      Net-Carbs (g) 24.1
      		30.7
      		24
      Trans Fatty Acids (g) 0
      		--
      		0
        Minerals
      Food # 1 2 3
      Weight (g) 234 233 100
      Calcium (mg)
      (%DV)      		 21.1
      (2%)      		 2.3
      (0%)      		 3
      (0%)
      Iron, Fe (mg)
      (%DV)      		 2.1
      (12%)      		 1.3
      (7%)      		 0.56
      (3%)
      Potassium, K (mg)
      (%DV)      		 163.8
      (3%)      		 51.3
      (1%)      		 86
      (2%)
      Magnesium (mg)
      (%DV)      		 63.2
      (15%)      		 11.7
      (3%)      		 39
      (9%)
      Phosphorus, P (mg)
      (%DV)      		 180.2
      (14%)      		 32.6
      (3%)      		 103
      (8%)
      Sodium (mg)
      (%DV)      		 9.4
      (0%)      		 4.7
      (0%)      		 4
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 2.3
      (21%)      		 0.33
      (3%)      		 0.71
      (6%)
      Copper, Cu (mg)
      (%DV)      		 0.17
      (19%)      		 0
      (0%)      		 0.11
      (12%)
      Manganese (mg)
      (%DV)      		 1.4
      (59%)      		 0.09
      (4%)      		 0.97
      (42%)
      Selenium, Se (mcg)
      (%DV)      		 12.6
      (23%)      		 6.3
      (11%)      		 5.8
      (11%)
      Fluoride, F (mcg)
      (%AI)      		 167.5
      (4%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 234 233 100
      Vitamin A, RAE (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.18
      (15%)      		 0.24
      (20%)      		 0.18
      (15%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.04
      (3%)      		 0.14
      (10%)      		 0.07
      (5%)
      Niacin (B3) (mg)
      (%DV)      		 0.53
      (3%)      		 1.8
      (11%)      		 2.6
      (16%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.73
      (15%)      		 0.1
      (2%)      		 0.38
      (8%)
      Vitamin B6 (mg)
      (%DV)      		 0.01
      (1%)      		 0.08
      (5%)      		 0.12
      (7%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 14
      (4%)      		 62.9
      (16%)      		 9
      (2%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 32.6
      (8%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 14
      (4%)      		 30.3
      (8%)      		 9
      (2%)
      Folate DFE (mcg)
      (%)      		 14
      (4%)      		 86.2
      (22%)      		 9
      (2%)
      Choline (mg)
      (%DV)      		 17.3
      (3%)      		 5.6
      (1%)      		 9.2
      (2%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 0 0 0
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 421.2
      		459
      		0
      Vitamin E (mg)
      (%DV)      		 0.19
      (1%)      		 0.05
      (0%)      		 0.17
      (1%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 0.7
      (1%)      		 0
      (0%)      		 0.2
      (0%)
      Vitamin K1 (mcg) 0
      		0
      		0
      Menaquinone-4 (K2) (mcg) --
      		0
      		0
        Other
      Food # 1 2 3
      Weight (g) 234 233 100
      Water (g) 195.6
      		196.6
      		70.3
      Ash (g) 0.8
      		0.35
      		0.44
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 4.19
      		1.19
      		2.27
        Carbohydrates
      Food # 1 2 3
      Weight (g) 234 233 100
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0.59
      		0.21
      		0.24
      Glucose (Dextrose) (g) 0
      		0
      		0
      Fructose (g) 0
      		0
      		0
      Lactose (g) 0
      		0
      		0
      Maltose (g) 0
      		0
      		0
      Galactose (g) 0.05
      		0
      		0
      Starch (g) 27.1
      		--
      		24.8
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 234 233 100
      Monounsaturated Fats (g) 1.018
      		0.144
      		0.369
      Polyunsaturated Fats (g) 1.308
      		0.303
      		0.366
      Omega 3s (g)
      (%AI)      		 0.042
      (3%)      		 0
      (0%)      		 0.011
      (1%)
      Omega 6s (g)
      (%AI)      		 1.264
      (7%)      		 0.303
      (2%)      		 0.355
      (2%)
      Omega 3 to Omega 6 Ratio 0.03
      		0
      		0.03
      Omega 6 to Omega 3 Ratio 30
      		--
      		32.27
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.042
      (3%)      		 --
      (--%)      		 0.011
      (1%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		0
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 1.264
      		--
      		0.355
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		0
      c-c-n6-Eicosadienoic Acid (g) --
      		0
      		0
      DHG-linolenic acid (DGLA) (g) --
      		--
      		0
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		0
      Caproic (6:0) (g) 0
      		0
      		0
      Caprylic Acid (8:0) (g) 0
      		0
      		0.002
      Capric Acid (10:0) (g) 0
      		0
      		0.015
      Lauric Acid (12:0) (g) 0
      		0
      		0.002
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.012
      		0
      		0.009
      Pentadecanoic Acid (15:0) (g) 0
      		0
      		0.002
      Palmitic Acid (16:0) (g) 0.655
      		0.128
      		0.198
      Margaric Acid (17:0) (g) 0.002
      		0
      		0
      Stearic Acid (18:0) (g) 0.049
      		0.012
      		0.022
      Arachidic Acid (20:0) (g) 0.005
      		0
      		0.004
      Behenic Acid (22:0) (g) 0.005
      		0
      		0
      Lignoceric Acid (24:0) (g) --
      		0
      		0.005
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      		0
      		0
      Pentadecenoic Acid (15:1) (g) --
      		0
      		0
      Palmitoleic Acid (16:1) (g) 0.007
      		0
      		0.001
      cis-Palmitoleic Acid (16:1 cis) (g) 0.007
      		--
      		0.001
      Heptadecenoic Acid (17:1) (g) 0
      		0
      		0
      Oleic Acid (18:1) (g) 0.987
      		0.144
      		0.365
      c-Oleic Acid (18:1 cis) (g) 0.987
      		--
      		0.365
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.023
      		0
      		0.003
      Docosenoic Acid (22:1) (g) 0
      		0
      		0
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		0
      c-Tetracosenoic Acid (24:1 c) (g) --
      		0
      		0
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 1.266
      		0.303
      		0.355
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		0
      Octadecadienoic Acid (mixed) (g) 0.002
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.042
      		0
      		0.011
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		0
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) --
      		0
      		0
      Eicosatetraenoic Acid 20:4 (g) 0
      		0
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		--
      		0
      Trans Fats  
      t-Polyenoic Fats (g) 0.002
      		--
      		0
      t-Monoenoic Fats (g) 0
      		--
      		0
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		0
      t-Oleic Acid (18:1 t) (g) 0
      		--
      		0
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		0
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		0
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 234 233 100
      Essential  
      Histidine (mg)
      (%RDI)      		 126
      (18%)      		 103
      (15%)      		 66
      (9%)
      Isoleucine (mg)
      (%RDI)      		 271
      (19%)      		 119
      (8%)      		 109
      (8%)
      Leucine (mg)
      (%RDI)      		 505
      (19%)      		 408
      (15%)      		 214
      (8%)
      Lysine (mg)
      (%RDI)      		 316
      (15%)      		 93
      (4%)      		 99
      (5%)
      Methionine (mg)
      (%RDI)      		 108
      (15%)      		 70
      (10%)      		 58
      (8%)
      Phenylalanine (mg)
      (%RDI)      		 332
      (38%)      		 163
      (19%)      		 133
      (15%)
      Threonine (mg)
      (%RDI)      		 225
      (21%)      		 126
      (12%)      		 95
      (9%)
      Tryptophan (mg)
      (%RDI)      		 94
      (33%)      		 23
      (8%)      		 33
      (12%)
      Valine (mg)
      (%RDI)      		 374
      (21%)      		 168
      (9%)      		 151
      (8%)
      Conditional  
      Arginine (mg) 391
      		165
      		196
      Cystine (mg)
      (%RDI)      		 227
      (79%)      		 61
      (21%)      		 31
      (11%)
      Glycine (mg) 344
      		137
      		127
      Proline (mg) 225
      		291
      		121
      Tyrosine (mg)
      (%RDI)      		 236
      (27%)      		 135
      (15%)      		 97
      (11%)
      Non-Essential  
      Alanine (mg) 290
      		249
      		151
      Aspartic acid (mg) 707
      		231
      		242
      Betaine (mg) 7
      		--
      		0.5
      Glutamic acid (mg) 1458
      		624
      		526
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 353
      		158
      		134
      Data Source
      Cooked Oatmeal
      USDA Food Data Central Standard Release (Common)
      Yellow Cornmeal (Grits)
      USDA Food Data Central Standard Release (Common)
      Cooked Long Grain Brown Rice
      USDA Food Data Central Standard Release (Common)