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 for 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
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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 PotassiumPotassium | +65.1% |
| Contains more IronIron | +678.6% |
| Contains more SeleniumSelenium | +81% |
| Contains more MagnesiumMagnesium | +21.9% |
| Contains more CopperCopper | +39.5% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +459.8% |
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 B1Vitamin B1 | +209.6% |
| Contains more Vitamin B2Vitamin B2 | +453.6% |
| Contains more Vitamin B3Vitamin B3 | +94% |
| Contains more Vitamin B6Vitamin B6 | +48% |
| Contains more FolateFolate | +2222.2% |
| Contains more Vitamin EVitamin E | +41.7% |
| Contains more Vitamin B5Vitamin B5 | +58.3% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 209µg | 9µg | 50% |
| Iron | 4.36mg | 0.56mg | 48% |
| Manganese | 0.174mg | 0.974mg | 35% |
| Vitamin B1 | 0.551mg | 0.178mg | 31% |
| Vitamin B2 | 0.382mg | 0.069mg | 24% |
| Starch | 73.3g | 24.79g | 20% |
| Carbs | 79.45g | 25.58g | 18% |
| Vitamin B3 | 4.968mg | 2.561mg | 15% |
| Calories | 370kcal | 123kcal | 12% |
| Selenium | 10.5µg | 5.8µg | 9% |
| Fiber | 3.9g | 1.6g | 9% |
| Protein | 7.11g | 2.74g | 9% |
| Vitamin B6 | 0.182mg | 0.123mg | 5% |
| Vitamin B5 | 0.24mg | 0.38mg | 3% |
| Copper | 0.076mg | 0.106mg | 3% |
| Polyunsaturated fat | 0.828g | 0.366g | 3% |
| Potassium | 142mg | 86mg | 2% |
| Magnesium | 32mg | 39mg | 2% |
| Fats | 1.75g | 0.97g | 1% |
| Phosphorus | 99mg | 103mg | 1% |
| Vitamin A | 11µg | 0µg | 1% |
| Net carbs | 75.55g | 23.98g | N/A |
| Calcium | 3mg | 3mg | 0% |
| Sugar | 1.61g | 0.24g | N/A |
| Zinc | 0.66mg | 0.71mg | 0% |
| Sodium | 7mg | 4mg | 0% |
| Vitamin E | 0.12mg | 0.17mg | 0% |
| Vitamin K | 0µg | 0.2µg | 0% |
| Choline | 8.6mg | 9.2mg | 0% |
| Saturated fat | 0.22g | 0.26g | 0% |
| Monounsaturated fat | 0.39g | 0.369g | 0% |
| Tryptophan | 0.038mg | 0.033mg | 0% |
| Threonine | 0.172mg | 0.095mg | 0% |
| Isoleucine | 0.242mg | 0.109mg | 0% |
| Leucine | 1.006mg | 0.214mg | 0% |
| Lysine | 0.105mg | 0.099mg | 0% |
| Methionine | 0.162mg | 0.058mg | 0% |
| Phenylalanine | 0.366mg | 0.133mg | 0% |
| Valine | 0.337mg | 0.151mg | 0% |
| Histidine | 0.172mg | 0.066mg | 0% |
| Fructose | 0.17g | 0g | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.11 g
Fats:
1.75 g
Carbs:
79.45 g
Water:
11.18 g
Other:
0.51 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +159.5% |
| Contains more FatsFats | +80.4% |
| Contains more CarbsCarbs | +210.6% |
| Contains more OtherOther | +15.9% |
| Contains more WaterWater | +528.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.22 g
Monounsaturated fat:
Mono. Fat
0.39 g
Polyunsaturated fat:
Poly. Fat
0.828 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -15.4% |
| Contains more Poly. FatPolyunsaturated fat | +126.2% |
~equal in
Monounsaturated fat
~0.369g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
73.3 g
Sucrose:
0.68 g
Glucose:
0.56 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0 g
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +195.7% |
| Contains more SucroseSucrose | +183.3% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
