Cornmeal vs. Wild rice — In-Depth Nutrition Comparison
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Differences between Cornmeal and Wild rice
- Cornmeal has more Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Selenium, Fiber, and Polyunsaturated fat, while Wild rice has more Zinc.
- Cornmeal's daily need coverage for Iron is 47% higher.
- Wild rice contains 13 times less Selenium than Cornmeal. Cornmeal contains 10.5µg of Selenium, while Wild rice contains 0.8µg.
The food types used in this comparison are Cornmeal, degermed, enriched, yellow and Wild rice, cooked.
Infographic
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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
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Iron
+626.7%
Contains
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Phosphorus
+20.7%
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Potassium
+40.6%
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Selenium
+1212.5%
Contains
less
Sodium
-57.1%
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Zinc
+103%
Contains
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Copper
+59.2%
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Manganese
+62.1%
Equal in Calcium - 3
Equal in Magnesium - 32
Contains
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Iron
+626.7%
Contains
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Phosphorus
+20.7%
Contains
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Potassium
+40.6%
Contains
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Selenium
+1212.5%
Contains
less
Sodium
-57.1%
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Zinc
+103%
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Copper
+59.2%
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Manganese
+62.1%
Equal in Calcium - 3
Equal in Magnesium - 32
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.
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Contains
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Vitamin A
+7033.3%
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Vitamin B1
+959.6%
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Vitamin B2
+339.1%
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Vitamin B3
+286%
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Vitamin B5
+55.8%
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Vitamin B6
+34.8%
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Folate
+703.8%
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Vitamin E
+100%
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Vitamin K
+∞%
Contains
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Vitamin A
+7033.3%
Contains
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Vitamin B1
+959.6%
Contains
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Vitamin B2
+339.1%
Contains
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Vitamin B3
+286%
Contains
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Vitamin B5
+55.8%
Contains
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Vitamin B6
+34.8%
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Folate
+703.8%
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Vitamin E
+100%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+78.2%
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Fats
+414.7%
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Carbs
+272.3%
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Other
+27.5%
Contains
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Water
+561.3%
Contains
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Protein
+78.2%
Contains
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Fats
+414.7%
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Carbs
+272.3%
Contains
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Other
+27.5%
Contains
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Water
+561.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+680%
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Polyunsaturated fat
+288.7%
Contains
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Saturated Fat
-77.7%
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Monounsaturated Fat
+680%
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Polyunsaturated fat
+288.7%
Contains
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Saturated Fat
-77.7%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+106.1%
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Glucose
+180%
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Maltose
+∞%
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Fructose
+17.6%
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Starch
+∞%
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Sucrose
+106.1%
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Glucose
+180%
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Maltose
+∞%
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Fructose
+17.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 75.55g | 19.54g |
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| Protein | 7.11g | 3.99g |
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| Fats | 1.75g | 0.34g |
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| Carbs | 79.45g | 21.34g |
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| Calories | 370kcal | 101kcal |
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| Starch | 73.3g |
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| Fructose | 0.17g | 0.2g |
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| Sugar | 1.61g | 0.73g |
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| Fiber | 3.9g | 1.8g |
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| Calcium | 3mg | 3mg | |
| Iron | 4.36mg | 0.6mg |
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| Magnesium | 32mg | 32mg | |
| Phosphorus | 99mg | 82mg |
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| Potassium | 142mg | 101mg |
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| Sodium | 7mg | 3mg |
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| Zinc | 0.66mg | 1.34mg |
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| Copper | 0.076mg | 0.121mg |
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| Manganese | 0.174mg | 0.282mg |
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| Selenium | 10.5µg | 0.8µg |
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| Vitamin A | 214IU | 3IU |
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| Vitamin A RAE | 11µg | 0µg |
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| Vitamin E | 0.12mg | 0.24mg |
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| Vitamin B1 | 0.551mg | 0.052mg |
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| Vitamin B2 | 0.382mg | 0.087mg |
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| Vitamin B3 | 4.968mg | 1.287mg |
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| Vitamin B5 | 0.24mg | 0.154mg |
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| Vitamin B6 | 0.182mg | 0.135mg |
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| Folate | 209µg | 26µg |
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| Vitamin K | 0µg | 0.5µg |
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| Tryptophan | 0.038mg | 0.049mg |
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| Threonine | 0.172mg | 0.127mg |
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| Isoleucine | 0.242mg | 0.167mg |
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| Leucine | 1.006mg | 0.276mg |
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| Lysine | 0.105mg | 0.17mg |
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| Methionine | 0.162mg | 0.119mg |
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| Phenylalanine | 0.366mg | 0.195mg |
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| Valine | 0.337mg | 0.232mg |
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| Histidine | 0.172mg | 0.104mg |
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| Saturated Fat | 0.22g | 0.049g |
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| Monounsaturated Fat | 0.39g | 0.05g |
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| Polyunsaturated fat | 0.828g | 0.213g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
46%
10%
Minerals Daily Need Coverage Score
37%
21%
Comparison summary
Which food is lower in Sugar?
Wild rice is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Wild rice is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Wild rice is lower in glycemic index (difference - 11)
Which food is cheaper?
Wild rice is cheaper (difference - $1.4)
Which food is richer in vitamins?
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.