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Arborio rice vs. Cornmeal — In-Depth Nutrition Comparison

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A recap on differences between Arborio rice and Cornmeal

  • Arborio rice has more Manganese, however, Cornmeal is higher in Folate, Iron, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Phosphorus, Magnesium, and Selenium.
  • Cornmeal covers your daily Folate needs 38% more than Arborio rice.
  • Cornmeal contains 2 times less Manganese than Arborio rice. Arborio rice contains 0.357mg of Manganese, while Cornmeal contains 0.174mg.

Food varieties used in this article are Rice, white, short-grain, enriched, cooked and Cornmeal, degermed, enriched, yellow.

Infographic

Arborio rice vs Cornmeal 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.
Contains less Sodium -100%
Contains more Manganese +105.2%
Contains more Calcium +200%
Contains more Iron +198.6%
Contains more Magnesium +300%
Contains more Phosphorus +200%
Contains more Potassium +446.2%
Contains more Zinc +65%
Contains more Selenium +40%
Equal in Copper - 0.076
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains less Sodium -100%
Contains more Manganese +105.2%
Contains more Calcium +200%
Contains more Iron +198.6%
Contains more Magnesium +300%
Contains more Phosphorus +200%
Contains more Potassium +446.2%
Contains more Zinc +65%
Contains more Selenium +40%
Equal in Copper - 0.076

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.
:
Contains more Vitamin B5 +65.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +236%
Contains more Vitamin B2 +2287.5%
Contains more Vitamin B3 +232.8%
Contains more Vitamin B6 +208.5%
Contains more Folate +254.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin B5 +65.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +236%
Contains more Vitamin B2 +2287.5%
Contains more Vitamin B3 +232.8%
Contains more Vitamin B6 +208.5%
Contains more Folate +254.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +513%
Contains more Protein +201.3%
Contains more Fats +821.1%
Contains more Carbs +176.5%
Contains more Other +168.4%
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Water +513%
Contains more Protein +201.3%
Contains more Fats +821.1%
Contains more Carbs +176.5%
Contains more Other +168.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -76.8%
Contains more Monounsaturated Fat +572.4%
Contains more Polyunsaturated fat +1556%
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -76.8%
Contains more Monounsaturated Fat +572.4%
Contains more Polyunsaturated fat +1556%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arborio rice Cornmeal
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Arborio rice Cornmeal Opinion
Net carbs 28.73g 75.55g Cornmeal
Protein 2.36g 7.11g Cornmeal
Fats 0.19g 1.75g Cornmeal
Carbs 28.73g 79.45g Cornmeal
Calories 130kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Arborio rice
Fiber 3.9g Cornmeal
Calcium 1mg 3mg Cornmeal
Iron 1.46mg 4.36mg Cornmeal
Magnesium 8mg 32mg Cornmeal
Phosphorus 33mg 99mg Cornmeal
Potassium 26mg 142mg Cornmeal
Sodium 0mg 7mg Arborio rice
Zinc 0.4mg 0.66mg Cornmeal
Copper 0.072mg 0.076mg Cornmeal
Manganese 0.357mg 0.174mg Arborio rice
Selenium 7.5µg 10.5µg Cornmeal
Vitamin A 0IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.12mg Cornmeal
Vitamin B1 0.164mg 0.551mg Cornmeal
Vitamin B2 0.016mg 0.382mg Cornmeal
Vitamin B3 1.493mg 4.968mg Cornmeal
Vitamin B5 0.397mg 0.24mg Arborio rice
Vitamin B6 0.059mg 0.182mg Cornmeal
Folate 59µg 209µg Cornmeal
Tryptophan 0.027mg 0.038mg Cornmeal
Threonine 0.084mg 0.172mg Cornmeal
Isoleucine 0.102mg 0.242mg Cornmeal
Leucine 0.195mg 1.006mg Cornmeal
Lysine 0.085mg 0.105mg Cornmeal
Methionine 0.056mg 0.162mg Cornmeal
Phenylalanine 0.126mg 0.366mg Cornmeal
Valine 0.144mg 0.337mg Cornmeal
Histidine 0.056mg 0.172mg Cornmeal
Saturated Fat 0.051g 0.22g Arborio rice
Monounsaturated Fat 0.058g 0.39g Cornmeal
Polyunsaturated fat 0.05g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Arborio rice
46%
Cornmeal
Minerals Daily Need Coverage Score
20%
Arborio rice
37%
Cornmeal

Comparison summary

Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.169g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.