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  6. Wild rice vs. Cornmeal

Wild rice vs. Cornmeal — In-Depth Nutrition Comparison

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Differences between Wild rice and Cornmeal

  • Wild rice has more Zinc, while Cornmeal has more Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Selenium, Fiber, and Polyunsaturated fat.
  • Cornmeal's daily need coverage for Iron is 47% higher.
  • Cornmeal contains 2 times less Zinc than Wild rice. Wild rice contains 1.34mg of Zinc, while Cornmeal contains 0.66mg.

The food types used in this comparison are Wild rice, cooked and Cornmeal, degermed, enriched, yellow.

Infographic

Wild 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.
Wild rice
Wild rice
4
:
4
Cornmeal
Cornmeal
Contains less Sodium -57.1%
Contains more Zinc +103%
Contains more Copper +59.2%
Contains more Manganese +62.1%
Contains more Iron +626.7%
Contains more Phosphorus +20.7%
Contains more Potassium +40.6%
Contains more Selenium +1212.5%
Equal in Calcium - 3
Equal in Magnesium - 32
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains less Sodium -57.1%
Contains more Zinc +103%
Contains more Copper +59.2%
Contains more Manganese +62.1%
Contains more Iron +626.7%
Contains more Phosphorus +20.7%
Contains more Potassium +40.6%
Contains more Selenium +1212.5%
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.
Wild rice
Wild rice
2
:
7
Cornmeal
Cornmeal
Contains more Vitamin E +100%
Contains more Vitamin K +∞%
Contains more Vitamin A +7033.3%
Contains more Vitamin B1 +959.6%
Contains more Vitamin B2 +339.1%
Contains more Vitamin B3 +286%
Contains more Vitamin B5 +55.8%
Contains more Vitamin B6 +34.8%
Contains more Folate +703.8%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Cornmeal
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 E +100%
Contains more Vitamin K +∞%
Contains more Vitamin A +7033.3%
Contains more Vitamin B1 +959.6%
Contains more Vitamin B2 +339.1%
Contains more Vitamin B3 +286%
Contains more Vitamin B5 +55.8%
Contains more Vitamin B6 +34.8%
Contains more Folate +703.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
1
:
4
Cornmeal
Cornmeal
Contains more Water +561.3%
Contains more Protein +78.2%
Contains more Fats +414.7%
Contains more Carbs +272.3%
Contains more Other +27.5%
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Cornmeal
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 +561.3%
Contains more Protein +78.2%
Contains more Fats +414.7%
Contains more Carbs +272.3%
Contains more Other +27.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Cornmeal
Cornmeal
Contains less Saturated Fat -77.7%
Contains more Monounsaturated Fat +680%
Contains more Polyunsaturated fat +288.7%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -77.7%
Contains more Monounsaturated Fat +680%
Contains more Polyunsaturated fat +288.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
4
Cornmeal
Cornmeal
Contains more Fructose +17.6%
Contains more Starch +∞%
Contains more Sucrose +106.1%
Contains more Glucose +180%
Contains more Maltose +∞%
Wild rice
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cornmeal
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more Fructose +17.6%
Contains more Starch +∞%
Contains more Sucrose +106.1%
Contains more Glucose +180%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Cornmeal Opinion
Net carbs 19.54g 75.55g Cornmeal
Protein 3.99g 7.11g Cornmeal
Fats 0.34g 1.75g Cornmeal
Carbs 21.34g 79.45g Cornmeal
Calories 101kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.2g 0.17g Wild rice
Sugar 0.73g 1.61g Wild rice
Fiber 1.8g 3.9g Cornmeal
Calcium 3mg 3mg
Iron 0.6mg 4.36mg Cornmeal
Magnesium 32mg 32mg
Phosphorus 82mg 99mg Cornmeal
Potassium 101mg 142mg Cornmeal
Sodium 3mg 7mg Wild rice
Zinc 1.34mg 0.66mg Wild rice
Copper 0.121mg 0.076mg Wild rice
Manganese 0.282mg 0.174mg Wild rice
Selenium 0.8µg 10.5µg Cornmeal
Vitamin A 3IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.24mg 0.12mg Wild rice
Vitamin B1 0.052mg 0.551mg Cornmeal
Vitamin B2 0.087mg 0.382mg Cornmeal
Vitamin B3 1.287mg 4.968mg Cornmeal
Vitamin B5 0.154mg 0.24mg Cornmeal
Vitamin B6 0.135mg 0.182mg Cornmeal
Folate 26µg 209µg Cornmeal
Vitamin K 0.5µg 0µg Wild rice
Tryptophan 0.049mg 0.038mg Wild rice
Threonine 0.127mg 0.172mg Cornmeal
Isoleucine 0.167mg 0.242mg Cornmeal
Leucine 0.276mg 1.006mg Cornmeal
Lysine 0.17mg 0.105mg Wild rice
Methionine 0.119mg 0.162mg Cornmeal
Phenylalanine 0.195mg 0.366mg Cornmeal
Valine 0.232mg 0.337mg Cornmeal
Histidine 0.104mg 0.172mg Cornmeal
Saturated Fat 0.049g 0.22g Wild rice
Monounsaturated Fat 0.05g 0.39g Cornmeal
Polyunsaturated fat 0.213g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild 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
10%
Wild rice
46%
Cornmeal
Minerals Daily Need Coverage Score
21%
Wild rice
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 11)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.4)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.