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  6. Cornmeal, white (Navajo) vs. Brown rice

Cornmeal, white (Navajo) vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between cornmeal, white (Navajo) and brown rice

  • Cornmeal, white (Navajo) has more vitamin B5, iron, vitamin B6, fiber, phosphorus, zinc, magnesium, protein, and carbs; however, brown rice is higher in manganese.
  • Cornmeal, white (Navajo) covers your daily need for vitamin B5 42% more than brown rice.
  • Cornmeal, white (Navajo) has 7 times more iron than brown rice. While cornmeal, white (Navajo) has 3.79mg of iron, brown rice has only 0.56mg.

These are the specific foods used in this comparison Cornmeal, white (Navajo) and Rice, brown, long-grain, cooked.

Infographic

Cornmeal, white (Navajo) vs Brown rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 89% 3.3% 39% 142% 73% 88% 120% 0.52% 84% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +220.5%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +415.1%
Contains more IronIron +576.8%
Contains more CopperCopper +106.6%
Contains more ZincZinc +356.3%
Contains more PhosphorusPhosphorus +171.8%
Contains more ManganeseManganese +50.8%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~4mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 7.4% 78% 32% 53% 149% 135% 0% 1% 24%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Contains more Vitamin EVitamin E +117.6%
Contains more Vitamin B1Vitamin B1 +74.2%
Contains more Vitamin B2Vitamin B2 +98.6%
Contains more Vitamin B5Vitamin B5 +555.3%
Contains more Vitamin B6Vitamin B6 +374%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +255.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~2.561mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal, white (Navajo) Brown rice DV% diff.
Vitamin B5 2.49mg 0.38mg 42%
Iron 3.79mg 0.56mg 40%
Fiber 10.4g 1.6g 35%
Vitamin B6 0.583mg 0.123mg 35%
Phosphorus 280mg 103mg 25%
Zinc 3.24mg 0.71mg 23%
Magnesium 125mg 39mg 20%
Protein 10.99g 2.74g 17%
Carbs 77.14g 25.58g 17%
Starch 60.46g 24.79g 15%
Calories 398kcal 123kcal 14%
Manganese 0.646mg 0.974mg 14%
Copper 0.219mg 0.106mg 13%
Potassium 443mg 86mg 11%
Selenium 5.8µg 11%
Vitamin B1 0.31mg 0.178mg 11%
Polyunsaturated fat 2.078g 0.366g 11%
Fats 5.04g 0.97g 6%
Folate 32µg 9µg 6%
Vitamin B2 0.137mg 0.069mg 5%
Saturated fat 0.853g 0.26g 3%
Monounsaturated fat 1.532g 0.369g 3%
Omega-3 (ALA) 0.054g 0.011g 3%
Choline 9.2mg 2%
Omega-6 (Linoleic acid) 0.355g 2%
Calcium 11mg 3mg 1%
Vitamin E 0.37mg 0.17mg 1%
Vitamin B3 2.8mg 2.561mg 1%
Protein per 100 calories 2.8g 2.2g N/A
Calories per 10 g protein 362kcal 449kcal N/A
Weight per 100 calories 25g 81g N/A
Unsaturated / Saturated Fat ratio 4.2 2.8 N/A
Net carbs 66.74g 23.98g N/A
Sugar 1.46g 0.24g N/A
Sodium 4mg 4mg 0%
Vitamin K 0.4µg 0.2µg 0%
Tryptophan 0.07mg 0.033mg 0%
Threonine 0.345mg 0.095mg 0%
Isoleucine 0.404mg 0.109mg 0%
Leucine 1.375mg 0.214mg 0%
Lysine 0.319mg 0.099mg 0%
Methionine 0.258mg 0.058mg 0%
Phenylalanine 0.543mg 0.133mg 0%
Valine 0.554mg 0.151mg 0%
Histidine 0.292mg 0.066mg 0%
Fructose 0.11g 0g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 5% 77% 5%
Protein: 10.99 g
Fats: 5.04 g
Carbs: 77.14 g
Water: 5.42 g
Other: 1.41 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +301.1%
Contains more FatsFats +419.6%
Contains more CarbsCarbs +201.6%
Contains more WaterWater +1196.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 34% 47%
Saturated fat: Sat. Fat 0.853 g
Monounsaturated fat: Mono. Fat 1.532 g
Polyunsaturated fat: Poly. Fat 2.078 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +315.2%
Contains more Poly. FatPolyunsaturated fat +467.8%
Contains less Sat. FatSaturated fat -69.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 60.46 g
Sucrose: 1.16 g
Glucose: 0.18 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +143.9%
Contains more SucroseSucrose +383.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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, white (Navajo) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168038/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.