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

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
:
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 +∞%
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% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
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 +∞%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Brown 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 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.

All nutrients comparison - raw data values

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