Cornmeal vs. Arborio rice — In-Depth Nutrition Comparison

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A recap on the differences between cornmeal and arborio rice

Cornmeal has more folate, iron, vitamin B1, vitamin B2, vitamin B3, vitamin B6, phosphorus, magnesium, and selenium; however, arborio rice is higher in manganese.
Cornmeal covers your daily folate needs 38% more than arborio rice.
Arborio rice contains 24 times less vitamin B2 than cornmeal. Cornmeal contains 0.382mg of vitamin B2, while arborio rice contains 0.016mg.

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

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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.

Cornmeal

Arborio rice

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%

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

~equal in Copper ~0.072mg

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.

Cornmeal

Arborio rice

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%
Contains more CholineCholine	+∞%

Contains more Vitamin B5Vitamin B5

+65.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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