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Cornmeal vs Brown rice - In-Depth Nutrition Comparison

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How are Cornmeal and Brown rice different?

  • Cornmeal is higher in Folate, Iron, Vitamin B1, Vitamin B2, Vitamin B3, Fiber, and Selenium, however Brown rice is richer in Manganese.
  • Daily need coverage for Folate from Cornmeal is 50% higher.
  • Cornmeal contains 8 times more Iron than Brown rice. While Cornmeal contains 4.36mg of Iron, Brown rice contains only 0.56mg.

Cornmeal, degermed, enriched, yellow and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Cornmeal vs Brown 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
Cornmeal
Cornmeal
2
:
5
Brown rice
Brown rice
Contains more Iron +678.6%
Contains more Potassium +65.1%
Contains more Magnesium +21.9%
Contains less Sodium -42.9%
Contains more Copper +39.5%
Equal in Calcium - 3
Equal in Phosphorus - 103
Equal in Zinc - 0.71
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Iron +678.6%
Contains more Potassium +65.1%
Contains more Magnesium +21.9%
Contains less Sodium -42.9%
Contains more Copper +39.5%
Equal in Calcium - 3
Equal in Phosphorus - 103
Equal in Zinc - 0.71

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
Cornmeal
Cornmeal
6
:
3
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin B1 +209.6%
Contains more Vitamin B2 +453.6%
Contains more Vitamin B3 +94%
Contains more Vitamin B6 +48%
Contains more Folate +2222.2%
Contains more Vitamin E +41.7%
Contains more Vitamin B5 +58.3%
Contains more Vitamin K +∞%
Cornmeal
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%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +209.6%
Contains more Vitamin B2 +453.6%
Contains more Vitamin B3 +94%
Contains more Vitamin B6 +48%
Contains more Folate +2222.2%
Contains more Vitamin E +41.7%
Contains more Vitamin B5 +58.3%
Contains more Vitamin K +∞%

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

All nutrients comparison - raw data values

Nutrient Cornmeal Brown rice Opinion
Net carbs 75.55g 23.98g Cornmeal
Protein 7.11g 2.74g Cornmeal
Fats 1.75g 0.97g Cornmeal
Carbs 79.45g 25.58g Cornmeal
Calories 370kcal 123kcal Cornmeal
Starch 73.3g 24.79g Cornmeal
Fructose 0.17g 0g Cornmeal
Sugar 1.61g 0.24g Brown rice
Fiber 3.9g 1.6g Cornmeal
Calcium 3mg 3mg
Iron 4.36mg 0.56mg Cornmeal
Magnesium 32mg 39mg Brown rice
Phosphorus 99mg 103mg Brown rice
Potassium 142mg 86mg Cornmeal
Sodium 7mg 4mg Brown rice
Zinc 0.66mg 0.71mg Brown rice
Copper 0.076mg 0.106mg Brown rice
Vitamin A 214IU 0IU Cornmeal
Vitamin E 0.12mg 0.17mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.551mg 0.178mg Cornmeal
Vitamin B2 0.382mg 0.069mg Cornmeal
Vitamin B3 4.968mg 2.561mg Cornmeal
Vitamin B5 0.24mg 0.38mg Brown rice
Vitamin B6 0.182mg 0.123mg Cornmeal
Folate 209µg 9µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.2µg Brown rice
Tryptophan 0.038mg 0.033mg Cornmeal
Threonine 0.172mg 0.095mg Cornmeal
Isoleucine 0.242mg 0.109mg Cornmeal
Leucine 1.006mg 0.214mg Cornmeal
Lysine 0.105mg 0.099mg Cornmeal
Methionine 0.162mg 0.058mg Cornmeal
Phenylalanine 0.366mg 0.133mg Cornmeal
Valine 0.337mg 0.151mg Cornmeal
Histidine 0.172mg 0.066mg Cornmeal
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.22g 0.26g Cornmeal
Monounsaturated Fat 0.39g 0.369g Cornmeal
Polyunsaturated fat 0.828g 0.366g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Brown 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
14
Brown rice
Mineral Summary Score
36
Cornmeal
20
Brown 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%
Brown rice
Carbohydrates
79%
Cornmeal
26%
Brown rice
Fats
8%
Cornmeal
4%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.04g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.6)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.37g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.