Rice vs. Cornmeal — In-Depth Nutrition Comparison
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What are the differences between Rice and Cornmeal?
- Rice is higher in Manganese, yet Cornmeal is higher in Iron, Folate, Vitamin B1, Vitamin B2, Vitamin B3, Fiber, Phosphorus, Vitamin B6, and Selenium.
- Cornmeal's daily need coverage for Iron is 40% more.
- Rice has 3 times more Manganese than Cornmeal. While Rice has 0.472mg of Manganese, Cornmeal has only 0.174mg.
We used Rice, white, long-grain, regular, enriched, cooked and Cornmeal, degermed, enriched, yellow types in this article.
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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Calcium
+233.3%
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less
Sodium
-85.7%
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Manganese
+171.3%
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Iron
+263.3%
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Magnesium
+166.7%
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Phosphorus
+130.2%
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Potassium
+305.7%
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Zinc
+34.7%
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Copper
+10.1%
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Selenium
+40%
Contains
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Calcium
+233.3%
Contains
less
Sodium
-85.7%
Contains
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Manganese
+171.3%
Contains
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Iron
+263.3%
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Magnesium
+166.7%
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Phosphorus
+130.2%
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Potassium
+305.7%
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Zinc
+34.7%
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Copper
+10.1%
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Selenium
+40%
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 B5
+62.5%
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Vitamin A
+∞%
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Vitamin E
+200%
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Vitamin B1
+238%
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Vitamin B2
+2838.5%
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Vitamin B3
+236.6%
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Vitamin B6
+95.7%
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Folate
+260.3%
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Vitamin B5
+62.5%
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Vitamin A
+∞%
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Vitamin E
+200%
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Vitamin B1
+238%
Contains
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Vitamin B2
+2838.5%
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Vitamin B3
+236.6%
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Vitamin B6
+95.7%
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Folate
+260.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+512.2%
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Protein
+164.3%
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Fats
+525%
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Carbs
+182%
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Other
+21.4%
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Water
+512.2%
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Protein
+164.3%
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Fats
+525%
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Carbs
+182%
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Other
+21.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-65%
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Monounsaturated Fat
+343.2%
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Polyunsaturated fat
+989.5%
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Saturated Fat
-65%
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Monounsaturated Fat
+343.2%
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Polyunsaturated fat
+989.5%
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 minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 27.77g | 75.55g |
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| Protein | 2.69g | 7.11g |
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| Fats | 0.28g | 1.75g |
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| Carbs | 28.17g | 79.45g |
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| Calories | 130kcal | 370kcal |
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| Starch | 73.3g |
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| Fructose | 0.17g |
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| Sugar | 0.05g | 1.61g |
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| Fiber | 0.4g | 3.9g |
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| Calcium | 10mg | 3mg |
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| Iron | 1.2mg | 4.36mg |
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| Magnesium | 12mg | 32mg |
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| Phosphorus | 43mg | 99mg |
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| Potassium | 35mg | 142mg |
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| Sodium | 1mg | 7mg |
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| Zinc | 0.49mg | 0.66mg |
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| Copper | 0.069mg | 0.076mg |
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| Manganese | 0.472mg | 0.174mg |
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| Selenium | 7.5µg | 10.5µg |
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| Vitamin A | 0IU | 214IU |
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| Vitamin A RAE | 0µg | 11µg |
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| Vitamin E | 0.04mg | 0.12mg |
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| Vitamin B1 | 0.163mg | 0.551mg |
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| Vitamin B2 | 0.013mg | 0.382mg |
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| Vitamin B3 | 1.476mg | 4.968mg |
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| Vitamin B5 | 0.39mg | 0.24mg |
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| Vitamin B6 | 0.093mg | 0.182mg |
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| Folate | 58µg | 209µg |
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| Tryptophan | 0.031mg | 0.038mg |
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| Threonine | 0.096mg | 0.172mg |
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| Isoleucine | 0.116mg | 0.242mg |
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| Leucine | 0.222mg | 1.006mg |
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| Lysine | 0.097mg | 0.105mg |
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| Methionine | 0.063mg | 0.162mg |
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| Phenylalanine | 0.144mg | 0.366mg |
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| Valine | 0.164mg | 0.337mg |
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| Histidine | 0.063mg | 0.172mg |
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| Saturated Fat | 0.077g | 0.22g |
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| Monounsaturated Fat | 0.088g | 0.39g |
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| Polyunsaturated fat | 0.076g | 0.828g |
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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
13%
46%
Minerals Daily Need Coverage Score
22%
37%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 1.56g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rice is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 8)
Which food is cheaper?
Rice is cheaper (difference - $0.4)
Which food is richer in minerals?
Cornmeal is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)