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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 Potassium +305.7%
Contains more Magnesium +166.7%
Contains more Copper +10.1%
Contains more Zinc +34.7%
Contains more Phosphorus +130.2%
Contains more Calcium +233.3%
Contains less Sodium -85.7%
Equal in Copper - 0.069
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +263.3%
Contains more Potassium +305.7%
Contains more Magnesium +166.7%
Contains more Copper +10.1%
Contains more Zinc +34.7%
Contains more Phosphorus +130.2%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.