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
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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.
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more PotassiumPotassium | +305.7% |
| Contains more IronIron | +263.3% |
| Contains more ZincZinc | +34.7% |
| Contains more PhosphorusPhosphorus | +130.2% |
| Contains more SeleniumSelenium | +40% |
| Contains more CalciumCalcium | +233.3% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +171.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B1Vitamin B1 | +238% |
| Contains more Vitamin B2Vitamin B2 | +2838.5% |
| Contains more Vitamin B3Vitamin B3 | +236.6% |
| Contains more Vitamin B6Vitamin B6 | +95.7% |
| Contains more FolateFolate | +260.3% |
| Contains more CholineCholine | +309.5% |
| Contains more Vitamin B5Vitamin B5 | +62.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +164.3% |
| Contains more FatsFats | +525% |
| Contains more CarbsCarbs | +182% |
| Contains more OtherOther | +21.4% |
| Contains more WaterWater | +512.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +343.2% |
| Contains more Poly. FatPolyunsaturated fat | +989.5% |
| Contains less Sat. FatSaturated fat | -65% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 4.36mg | 1.2mg | 40% |
| Folate | 209µg | 58µg | 38% |
| Vitamin B1 | 0.551mg | 0.163mg | 32% |
| Starch | 73.3g | 30% | |
| Vitamin B2 | 0.382mg | 0.013mg | 28% |
| Vitamin B3 | 4.968mg | 1.476mg | 22% |
| Carbs | 79.45g | 28.17g | 17% |
| Fiber | 3.9g | 0.4g | 14% |
| Manganese | 0.174mg | 0.472mg | 13% |
| Calories | 370kcal | 130kcal | 12% |
| Protein | 7.11g | 2.69g | 9% |
| Phosphorus | 99mg | 43mg | 8% |
| Vitamin B6 | 0.182mg | 0.093mg | 7% |
| Selenium | 10.5µg | 7.5µg | 5% |
| Polyunsaturated fat | 0.828g | 0.076g | 5% |
| Magnesium | 32mg | 12mg | 5% |
| Potassium | 142mg | 35mg | 3% |
| Vitamin B5 | 0.24mg | 0.39mg | 3% |
| Fats | 1.75g | 0.28g | 2% |
| Zinc | 0.66mg | 0.49mg | 2% |
| Monounsaturated fat | 0.39g | 0.088g | 1% |
| Calcium | 3mg | 10mg | 1% |
| Vitamin E | 0.12mg | 0.04mg | 1% |
| Vitamin A | 11µg | 0µg | 1% |
| Copper | 0.076mg | 0.069mg | 1% |
| Choline | 8.6mg | 2.1mg | 1% |
| Saturated fat | 0.22g | 0.077g | 1% |
| Net carbs | 75.55g | 27.77g | N/A |
| Sugar | 1.61g | 0.05g | N/A |
| Sodium | 7mg | 1mg | 0% |
| Tryptophan | 0.038mg | 0.031mg | 0% |
| Threonine | 0.172mg | 0.096mg | 0% |
| Isoleucine | 0.242mg | 0.116mg | 0% |
| Leucine | 1.006mg | 0.222mg | 0% |
| Lysine | 0.105mg | 0.097mg | 0% |
| Methionine | 0.162mg | 0.063mg | 0% |
| Phenylalanine | 0.366mg | 0.144mg | 0% |
| Valine | 0.337mg | 0.164mg | 0% |
| Histidine | 0.172mg | 0.063mg | 0% |
| Fructose | 0.17g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
42%
12%
Minerals Daily Need Coverage Score
37%
22%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 1.56g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 0.143g)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 8)
Which food is cheaper?
Rice is cheaper (difference - $0.4)
Which food is richer in minerals?
Cornmeal is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)