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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 Magnesium +453.1%
Contains more Phosphorus +337.4%
Contains more Potassium +200.7%
Contains more Zinc +803%
Contains more Copper +589.5%
Equal in Sodium - 7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Iron +122.4%
Contains more Calcium +600%
Contains more Magnesium +453.1%
Contains more Phosphorus +337.4%
Contains more Potassium +200.7%
Contains more Zinc +803%
Contains more Copper +589.5%
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 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 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 +∞%

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 Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Wild rice Opinion
Net carbs 75.55g 68.7g Cornmeal
Protein 7.11g 14.73g Wild rice
Fats 1.75g 1.08g Cornmeal
Carbs 79.45g 74.9g Cornmeal
Calories 370kcal 357kcal Cornmeal
Starch 73.3g g Cornmeal
Fructose 0.17g g Cornmeal
Sugar 1.61g 2.5g Cornmeal
Fiber 3.9g 6.2g Wild rice
Calcium 3mg 21mg Wild rice
Iron 4.36mg 1.96mg Cornmeal
Magnesium 32mg 177mg Wild rice
Phosphorus 99mg 433mg Wild rice
Potassium 142mg 427mg Wild rice
Sodium 7mg 7mg
Zinc 0.66mg 5.96mg Wild rice
Copper 0.076mg 0.524mg Wild rice
Vitamin A 214IU 19IU Cornmeal
Vitamin E 0.12mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.551mg 0.115mg Cornmeal
Vitamin B2 0.382mg 0.262mg Cornmeal
Vitamin B3 4.968mg 6.733mg Wild rice
Vitamin B5 0.24mg 1.074mg Wild rice
Vitamin B6 0.182mg 0.391mg Wild rice
Folate 209µg 95µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg 1.9µg Wild rice
Tryptophan 0.038mg 0.179mg Wild rice
Threonine 0.172mg 0.469mg Wild rice
Isoleucine 0.242mg 0.618mg Wild rice
Leucine 1.006mg 1.018mg Wild rice
Lysine 0.105mg 0.629mg Wild rice
Methionine 0.162mg 0.438mg Wild rice
Phenylalanine 0.366mg 0.721mg Wild rice
Valine 0.337mg 0.858mg Wild rice
Histidine 0.172mg 0.384mg Wild rice
Cholesterol 0mg 0mg
Trans Fat 0g g Wild rice
Saturated Fat 0.22g 0.156g Wild rice
Monounsaturated Fat 0.39g 0.159g Cornmeal
Polyunsaturated fat 0.828g 0.676g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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 Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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.

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.