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Cornmeal vs Wild rice - In-Depth Nutrition Comparison

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Significant differences between Cornmeal and Wild rice

  • Cornmeal has more Vitamin B1, Iron, and Folate, however Wild rice is richer in Manganese, Copper, Zinc, Phosphorus, Magnesium, Vitamin B5, and Vitamin B6.
  • Wild rice covers your daily Manganese needs 50% more than Cornmeal.
  • Wild rice has 5 times less Vitamin B1 than Cornmeal. Cornmeal has 0.551mg of Vitamin B1, while Wild rice has 0.115mg.

Specific food types used in this comparison are Cornmeal, degermed, enriched, yellow and Wild rice, raw.

Infographic

Cornmeal vs Wild 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 +122.4%
Contains more Calcium +600%
Contains more Potassium +200.7%
Contains more Magnesium +453.1%
Contains more Copper +589.5%
Contains more Zinc +803%
Contains more Phosphorus +337.4%
Equal in Sodium - 7
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +122.4%
Contains more Calcium +600%
Contains more Potassium +200.7%
Contains more Magnesium +453.1%
Contains more Copper +589.5%
Contains more Zinc +803%
Contains more Phosphorus +337.4%
Equal in Sodium - 7

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 +1026.3%
Contains more Vitamin B1 +379.1%
Contains more Vitamin B2 +45.8%
Contains more Folate +120%
Contains more Vitamin E +583.3%
Contains more Vitamin B3 +35.5%
Contains more Vitamin B5 +347.5%
Contains more Vitamin B6 +114.8%
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% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin A +1026.3%
Contains more Vitamin B1 +379.1%
Contains more Vitamin B2 +45.8%
Contains more Folate +120%
Contains more Vitamin E +583.3%
Contains more Vitamin B3 +35.5%
Contains more Vitamin B5 +347.5%
Contains more Vitamin B6 +114.8%
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
39
Wild rice
Mineral Summary Score
36
Cornmeal
96
Wild 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
88%
Wild rice
Carbohydrates
79%
Cornmeal
75%
Wild rice
Fats
8%
Cornmeal
5%
Wild 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 Wild rice
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Wild 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?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.064g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 11)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.4)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 0.89g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
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 Wild rice Opinion
Calories 370 357 Cornmeal
Protein 7.11 14.73 Wild rice
Fats 1.75 1.08 Cornmeal
Vitamin C 0 0
Carbs 79.45 74.9 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 1.96 Cornmeal
Calcium 3 21 Wild rice
Potassium 142 427 Wild rice
Magnesium 32 177 Wild rice
Sugar 1.61 2.5 Cornmeal
Fiber 3.9 6.2 Wild rice
Copper 0.076 0.524 Wild rice
Zinc 0.66 5.96 Wild rice
Starch 73.3 Cornmeal
Phosphorus 99 433 Wild rice
Sodium 7 7
Vitamin A 214 19 Cornmeal
Vitamin E 0.12 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.551 0.115 Cornmeal
Vitamin B2 0.382 0.262 Cornmeal
Vitamin B3 4.968 6.733 Wild rice
Vitamin B5 0.24 1.074 Wild rice
Vitamin B6 0.182 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 0 1.9 Wild rice
Folate 209 95 Cornmeal
Trans Fat 0 Wild rice
Saturated Fat 0.22 0.156 Wild rice
Monounsaturated Fat 0.39 0.159 Cornmeal
Polyunsaturated fat 0.828 0.676 Cornmeal
Tryptophan 0.038 0.179 Wild rice
Threonine 0.172 0.469 Wild rice
Isoleucine 0.242 0.618 Wild rice
Leucine 1.006 1.018 Wild rice
Lysine 0.105 0.629 Wild rice
Methionine 0.162 0.438 Wild rice
Phenylalanine 0.366 0.721 Wild rice
Valine 0.337 0.858 Wild rice
Histidine 0.172 0.384 Wild rice
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.