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Cornmeal vs Arborio rice - In-Depth Nutrition Comparison

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A recap on 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.

Infographic

Cornmeal vs Arborio rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +200%
Contains more Iron +198.6%
Contains more Magnesium +300%
Contains more Phosphorus +200%
Contains more Potassium +446.2%
Contains more Zinc +65%
Contains less Sodium -100%
Equal in Copper - 0.072
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +200%
Contains more Iron +198.6%
Contains more Magnesium +300%
Contains more Phosphorus +200%
Contains more Potassium +446.2%
Contains more Zinc +65%
Contains less Sodium -100%
Equal in Copper - 0.072

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +236%
Contains more Vitamin B2 +2287.5%
Contains more Vitamin B3 +232.8%
Contains more Vitamin B6 +208.5%
Contains more Folate +254.2%
Contains more Vitamin B5 +65.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +236%
Contains more Vitamin B2 +2287.5%
Contains more Vitamin B3 +232.8%
Contains more Vitamin B6 +208.5%
Contains more Folate +254.2%
Contains more Vitamin B5 +65.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cornmeal Arborio rice
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Arborio rice Opinion
Net carbs 75.55g 28.73g Cornmeal
Protein 7.11g 2.36g Cornmeal
Fats 1.75g 0.19g Cornmeal
Carbs 79.45g 28.73g Cornmeal
Calories 370kcal 130kcal Cornmeal
Starch 73.3g g Cornmeal
Fructose 0.17g g Cornmeal
Sugar 1.61g g Arborio rice
Fiber 3.9g g Cornmeal
Calcium 3mg 1mg Cornmeal
Iron 4.36mg 1.46mg Cornmeal
Magnesium 32mg 8mg Cornmeal
Phosphorus 99mg 33mg Cornmeal
Potassium 142mg 26mg Cornmeal
Sodium 7mg 0mg Arborio rice
Zinc 0.66mg 0.4mg Cornmeal
Copper 0.076mg 0.072mg Cornmeal
Vitamin A 214IU 0IU Cornmeal
Vitamin E 0.12mg mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.551mg 0.164mg Cornmeal
Vitamin B2 0.382mg 0.016mg Cornmeal
Vitamin B3 4.968mg 1.493mg Cornmeal
Vitamin B5 0.24mg 0.397mg Arborio rice
Vitamin B6 0.182mg 0.059mg Cornmeal
Folate 209µg 59µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Cornmeal
Tryptophan 0.038mg 0.027mg Cornmeal
Threonine 0.172mg 0.084mg Cornmeal
Isoleucine 0.242mg 0.102mg Cornmeal
Leucine 1.006mg 0.195mg Cornmeal
Lysine 0.105mg 0.085mg Cornmeal
Methionine 0.162mg 0.056mg Cornmeal
Phenylalanine 0.366mg 0.126mg Cornmeal
Valine 0.337mg 0.144mg Cornmeal
Histidine 0.172mg 0.056mg Cornmeal
Cholesterol 0mg 0mg
Trans Fat 0g g Arborio rice
Saturated Fat 0.22g 0.051g Arborio rice
Monounsaturated Fat 0.39g 0.058g Cornmeal
Polyunsaturated fat 0.828g 0.05g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Cornmeal
13
Arborio rice
Mineral Summary Score
36
Cornmeal
14
Arborio rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
43%
Cornmeal
14%
Arborio rice
Carbohydrates
79%
Cornmeal
29%
Arborio rice
Fats
8%
Cornmeal
1%
Arborio rice

Comparison summary

Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.169g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.