Arborio rice vs. Cornmeal — In-Depth Nutrition Comparison

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A recap on the differences between arborio rice and cornmeal

Arborio rice has more manganese; however, cornmeal is higher in folate, iron, vitamin B1, vitamin B2, vitamin B3, carbs, protein, vitamin B6, and phosphorus.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Arborio rice

Cornmeal

Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+105.2%

Contains more MagnesiumMagnesium	+300%
Contains more CalciumCalcium	+200%
Contains more PotassiumPotassium	+446.2%
Contains more IronIron	+198.6%
Contains more ZincZinc	+65%
Contains more PhosphorusPhosphorus	+200%
Contains more SeleniumSelenium	+40%

~equal in Copper ~0.076mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Arborio rice

Cornmeal

Contains more Vitamin B5Vitamin B5

+65.4%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+236%
Contains more Vitamin B2Vitamin B2	+2287.5%
Contains more Vitamin B3Vitamin B3	+232.8%
Contains more Vitamin B6Vitamin B6	+208.5%
Contains more FolateFolate	+254.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	59µg	209µg	38%
Iron	1.46mg	4.36mg	36%
Vitamin B1	0.164mg	0.551mg	32%
Starch		73.3g	30%
Vitamin B2	0.016mg	0.382mg	28%
Vitamin B3	1.493mg	4.968mg	22%
Carbs	28.73g	79.45g	17%
Fiber		3.9g	16%
Calories	130kcal	370kcal	12%
Protein	2.36g	7.11g	10%
Phosphorus	33mg	99mg	9%
Vitamin B6	0.059mg	0.182mg	9%
Manganese	0.357mg	0.174mg	8%
Magnesium	8mg	32mg	6%
Selenium	7.5µg	10.5µg	5%
Polyunsaturated fat	0.05g	0.828g	5%
Potassium	26mg	142mg	3%
Vitamin B5	0.397mg	0.24mg	3%
Fats	0.19g	1.75g	2%
Zinc	0.4mg	0.66mg	2%
Choline		8.6mg	2%
Vitamin A	0µg	11µg	1%
Vitamin E		0.12mg	1%
Saturated fat	0.051g	0.22g	1%
Monounsaturated fat	0.058g	0.39g	1%
Protein per 100 calories	1.8g	1.9g	N/A
Calories per 10 g protein	551kcal	520kcal	N/A
Weight per 100 calories	77g	27g	N/A
Net carbs	28.73g	75.55g	N/A
Calcium	1mg	3mg	0%
Sugar		1.61g	N/A
Copper	0.072mg	0.076mg	0%
Sodium	0mg	7mg	0%
Tryptophan	0.027mg	0.038mg	0%
Threonine	0.084mg	0.172mg	0%
Isoleucine	0.102mg	0.242mg	0%
Leucine	0.195mg	1.006mg	0%
Lysine	0.085mg	0.105mg	0%
Methionine	0.056mg	0.162mg	0%
Phenylalanine	0.126mg	0.366mg	0%
Valine	0.144mg	0.337mg	0%
Histidine	0.056mg	0.172mg	0%
Fructose		0.17g	0%