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Cornmeal vs Rice - In-Depth Nutrition Comparison

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What are the differences between Cornmeal and Rice?

  • Cornmeal is higher in Iron, Folate, Vitamin B1, Vitamin B2, Vitamin B3, Fiber, Phosphorus, Vitamin B6, and Selenium, yet Rice is higher in Manganese.
  • Cornmeal's daily need coverage for Iron is 40% more.
  • Cornmeal has 29 times more Vitamin B2 than Rice. While Cornmeal has 0.382mg of Vitamin B2, Rice has only 0.013mg.

We used Cornmeal, degermed, enriched, yellow and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Cornmeal vs Rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Rice
Contains more Iron +263.3%
Contains more Magnesium +166.7%
Contains more Phosphorus +130.2%
Contains more Potassium +305.7%
Contains more Zinc +34.7%
Contains more Copper +10.1%
Contains more Calcium +233.3%
Contains less Sodium -85.7%
Equal in Copper - 0.069
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Iron +263.3%
Contains more Magnesium +166.7%
Contains more Phosphorus +130.2%
Contains more Potassium +305.7%
Contains more Zinc +34.7%
Contains more Copper +10.1%
Contains more Calcium +233.3%
Contains less Sodium -85.7%
Equal in Copper - 0.069

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
:
1
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin B1 +238%
Contains more Vitamin B2 +2838.5%
Contains more Vitamin B3 +236.6%
Contains more Vitamin B6 +95.7%
Contains more Folate +260.3%
Contains more Vitamin B5 +62.5%
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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin B1 +238%
Contains more Vitamin B2 +2838.5%
Contains more Vitamin B3 +236.6%
Contains more Vitamin B6 +95.7%
Contains more Folate +260.3%
Contains more Vitamin B5 +62.5%

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 Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Rice Opinion
Net carbs 75.55g 27.77g Cornmeal
Protein 7.11g 2.69g Cornmeal
Fats 1.75g 0.28g Cornmeal
Carbs 79.45g 28.17g Cornmeal
Calories 370kcal 130kcal Cornmeal
Starch 73.3g g Cornmeal
Fructose 0.17g g Cornmeal
Sugar 1.61g 0.05g Rice
Fiber 3.9g 0.4g Cornmeal
Calcium 3mg 10mg Rice
Iron 4.36mg 1.2mg Cornmeal
Magnesium 32mg 12mg Cornmeal
Phosphorus 99mg 43mg Cornmeal
Potassium 142mg 35mg Cornmeal
Sodium 7mg 1mg Rice
Zinc 0.66mg 0.49mg Cornmeal
Copper 0.076mg 0.069mg Cornmeal
Vitamin A 214IU 0IU Cornmeal
Vitamin E 0.12mg 0.04mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.551mg 0.163mg Cornmeal
Vitamin B2 0.382mg 0.013mg Cornmeal
Vitamin B3 4.968mg 1.476mg Cornmeal
Vitamin B5 0.24mg 0.39mg Rice
Vitamin B6 0.182mg 0.093mg Cornmeal
Folate 209µg 58µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Tryptophan 0.038mg 0.031mg Cornmeal
Threonine 0.172mg 0.096mg Cornmeal
Isoleucine 0.242mg 0.116mg Cornmeal
Leucine 1.006mg 0.222mg Cornmeal
Lysine 0.105mg 0.097mg Cornmeal
Methionine 0.162mg 0.063mg Cornmeal
Phenylalanine 0.366mg 0.144mg Cornmeal
Valine 0.337mg 0.164mg Cornmeal
Histidine 0.172mg 0.063mg Cornmeal
Cholesterol 0mg 0mg
Trans Fat 0g g Rice
Saturated Fat 0.22g 0.077g Rice
Monounsaturated Fat 0.39g 0.088g Cornmeal
Polyunsaturated fat 0.828g 0.076g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal 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
Rice
Mineral Summary Score
36
Cornmeal
14
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
16%
Rice
Carbohydrates
79%
Cornmeal
28%
Rice
Fats
8%
Cornmeal
1%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 1.56g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 8)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.4)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
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)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.