Cornmeal vs. Wild rice — In-Depth Nutrition Comparison
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Differences between cornmeal and wild rice
- Cornmeal has more iron, folate, vitamin B1, vitamin B3, vitamin B2, selenium, fiber, and polyunsaturated fat, while wild rice has more zinc.
- Cornmeal's daily need coverage for iron is 47% higher.
- Wild rice contains 13 times less selenium than cornmeal. Cornmeal contains 10.5µg of selenium, while wild rice contains 0.8µg.
- Wild rice has a lower glycemic index. The glycemic index of wild rice is 57, while the glycemic index of cornmeal is 68.
The food types used in this comparison are Cornmeal, degermed, enriched, yellow and Wild rice, cooked.
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 | +40.6% |
| Contains more IronIron | +626.7% |
| Contains more PhosphorusPhosphorus | +20.7% |
| Contains more SeleniumSelenium | +1212.5% |
| Contains more CopperCopper | +59.2% |
| Contains more ZincZinc | +103% |
| Contains less SodiumSodium | -57.1% |
| Contains more ManganeseManganese | +62.1% |
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 | +959.6% |
| Contains more Vitamin B2Vitamin B2 | +339.1% |
| Contains more Vitamin B3Vitamin B3 | +286% |
| Contains more Vitamin B5Vitamin B5 | +55.8% |
| Contains more Vitamin B6Vitamin B6 | +34.8% |
| Contains more FolateFolate | +703.8% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +18.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.36mg | 0.6mg | 47% |
| Folate | 209µg | 26µg | 46% |
| Vitamin B1 | 0.551mg | 0.052mg | 42% |
| Starch | 73.3g | 30% | |
| Vitamin B3 | 4.968mg | 1.287mg | 23% |
| Vitamin B2 | 0.382mg | 0.087mg | 23% |
| Carbs | 79.45g | 21.34g | 19% |
| Selenium | 10.5µg | 0.8µg | 18% |
| Calories | 370kcal | 101kcal | 13% |
| Fiber | 3.9g | 1.8g | 8% |
| Protein | 7.11g | 3.99g | 6% |
| Zinc | 0.66mg | 1.34mg | 6% |
| Copper | 0.076mg | 0.121mg | 5% |
| Manganese | 0.174mg | 0.282mg | 5% |
| Vitamin B6 | 0.182mg | 0.135mg | 4% |
| Polyunsaturated fat | 0.828g | 0.213g | 4% |
| Phosphorus | 99mg | 82mg | 2% |
| Vitamin B5 | 0.24mg | 0.154mg | 2% |
| Fats | 1.75g | 0.34g | 2% |
| Saturated fat | 0.22g | 0.049g | 1% |
| Monounsaturated fat | 0.39g | 0.05g | 1% |
| Vitamin A | 11µg | 0µg | 1% |
| Potassium | 142mg | 101mg | 1% |
| Vitamin E | 0.12mg | 0.24mg | 1% |
| Net carbs | 75.55g | 19.54g | N/A |
| Magnesium | 32mg | 32mg | 0% |
| Calcium | 3mg | 3mg | 0% |
| Sugar | 1.61g | 0.73g | N/A |
| Sodium | 7mg | 3mg | 0% |
| Vitamin K | 0µg | 0.5µg | 0% |
| Choline | 8.6mg | 10.2mg | 0% |
| Tryptophan | 0.038mg | 0.049mg | 0% |
| Threonine | 0.172mg | 0.127mg | 0% |
| Isoleucine | 0.242mg | 0.167mg | 0% |
| Leucine | 1.006mg | 0.276mg | 0% |
| Lysine | 0.105mg | 0.17mg | 0% |
| Methionine | 0.162mg | 0.119mg | 0% |
| Phenylalanine | 0.366mg | 0.195mg | 0% |
| Valine | 0.337mg | 0.232mg | 0% |
| Histidine | 0.172mg | 0.104mg | 0% |
| Fructose | 0.17g | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +78.2% |
| Contains more FatsFats | +414.7% |
| Contains more CarbsCarbs | +272.3% |
| Contains more OtherOther | +27.5% |
| Contains more WaterWater | +561.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +680% |
| Contains more Poly. FatPolyunsaturated fat | +288.7% |
| Contains less Sat. FatSaturated fat | -77.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +106.1% |
| Contains more GlucoseGlucose | +180% |
| Contains more MaltoseMaltose | +∞% |
| Contains more FructoseFructose | +17.6% |
~equal in
Lactose
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~equal in
Galactose
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