Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cornmeal vs. Rice — In-Depth Nutrition Comparison

Compare

What are the differences between Cornmeal and Rice?

  • Cornmeal is higher in Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Fiber, Phosphorus, Vitamin B6, and Selenium, yet Rice is higher in Manganese.
  • Cornmeal's daily need coverage for Iron is 52% more.
  • Cornmeal has 70 times more Folate than Rice. While Cornmeal has 209µg of Folate, Rice has only 3µg.

We used Cornmeal, degermed, enriched, yellow and Rice, white, long-grain, regular, unenriched, cooked without salt types in this article.

Infographic

Cornmeal vs 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
3
Rice
Contains more Iron +2080%
Contains more Magnesium +166.7%
Contains more Phosphorus +130.2%
Contains more Potassium +305.7%
Contains more Zinc +34.7%
Contains more Copper +10.1%
Contains more Selenium +40%
Contains more Calcium +233.3%
Contains less Sodium -85.7%
Contains more Manganese +171.3%
Equal in Copper - 0.069
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Iron +2080%
Contains more Magnesium +166.7%
Contains more Phosphorus +130.2%
Contains more Potassium +305.7%
Contains more Zinc +34.7%
Contains more Copper +10.1%
Contains more Selenium +40%
Contains more Calcium +233.3%
Contains less Sodium -85.7%
Contains more Manganese +171.3%
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" charts 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 +2655%
Contains more Vitamin B2 +2838.5%
Contains more Vitamin B3 +1142%
Contains more Vitamin B6 +95.7%
Contains more Folate +6866.7%
Contains more Vitamin B5 +62.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin B1 +2655%
Contains more Vitamin B2 +2838.5%
Contains more Vitamin B3 +1142%
Contains more Vitamin B6 +95.7%
Contains more Folate +6866.7%
Contains more Vitamin B5 +62.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Rice
Contains more Protein +164.3%
Contains more Fats +525%
Contains more Carbs +182%
Contains more Other +21.4%
Contains more Water +512.2%
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +164.3%
Contains more Fats +525%
Contains more Carbs +182%
Contains more Other +21.4%
Contains more Water +512.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Rice
Contains more Monounsaturated Fat +343.2%
Contains more Polyunsaturated fat +989.5%
Contains less Saturated Fat -65%
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +343.2%
Contains more Polyunsaturated fat +989.5%
Contains less Saturated 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.
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

All nutrients comparison - raw data values

Nutrient Cornmeal Rice Opinion
Net carbs 75.55g 27.77g Cornmeal
Protein 7.11g 2.69g Cornmeal
Fats 1.75g 0.28g Cornmeal
Carbs 79.45g 28.17g Cornmeal
Calories 370kcal 130kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g 0.05g Rice
Fiber 3.9g 0.4g Cornmeal
Calcium 3mg 10mg Rice
Iron 4.36mg 0.2mg Cornmeal
Magnesium 32mg 12mg Cornmeal
Phosphorus 99mg 43mg Cornmeal
Potassium 142mg 35mg Cornmeal
Sodium 7mg 1mg Rice
Zinc 0.66mg 0.49mg Cornmeal
Copper 0.076mg 0.069mg Cornmeal
Manganese 0.174mg 0.472mg Rice
Selenium 10.5µg 7.5µg Cornmeal
Vitamin A 214IU 0IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg 0.04mg Cornmeal
Vitamin B1 0.551mg 0.02mg Cornmeal
Vitamin B2 0.382mg 0.013mg Cornmeal
Vitamin B3 4.968mg 0.4mg Cornmeal
Vitamin B5 0.24mg 0.39mg Rice
Vitamin B6 0.182mg 0.093mg Cornmeal
Folate 209µg 3µg Cornmeal
Tryptophan 0.038mg 0.031mg Cornmeal
Threonine 0.172mg 0.096mg Cornmeal
Isoleucine 0.242mg 0.116mg Cornmeal
Leucine 1.006mg 0.222mg Cornmeal
Lysine 0.105mg 0.097mg Cornmeal
Methionine 0.162mg 0.063mg Cornmeal
Phenylalanine 0.366mg 0.144mg Cornmeal
Valine 0.337mg 0.164mg Cornmeal
Histidine 0.172mg 0.063mg Cornmeal
Saturated Fat 0.22g 0.077g Rice
Monounsaturated Fat 0.39g 0.088g Cornmeal
Polyunsaturated fat 0.828g 0.076g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
46%
Cornmeal
5%
Rice
Minerals Daily Need Coverage Score
37%
Cornmeal
18%
Rice

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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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/169757/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.