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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, copper, and vitamin B1; 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

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.
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%
~equal in Sodium ~4mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 7.4% 0% 78% 32% 53% 149% 135% 0% 1% 24% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 A ~0µg
~equal in Vitamin D ~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%
Vitamin B6 0.583mg 0.123mg 35%
Fiber 10.4g 1.6g 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%
Manganese 0.646mg 0.974mg 14%
Calories 398kcal 123kcal 14%
Copper 0.219mg 0.106mg 13%
Potassium 443mg 86mg 11%
Polyunsaturated fat 2.078g 0.366g 11%
Selenium 5.8µg 11%
Vitamin B1 0.31mg 0.178mg 11%
Folate 32µg 9µg 6%
Fats 5.04g 0.97g 6%
Vitamin B2 0.137mg 0.069mg 5%
Saturated fat 0.853g 0.26g 3%
Monounsaturated fat 1.532g 0.369g 3%
Choline 9.2mg 2%
Vitamin B3 2.8mg 2.561mg 1%
Vitamin E 0.37mg 0.17mg 1%
Calcium 11mg 3mg 1%
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%
Omega-3 - ALA 0.054g 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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 OtherOther +220.5%
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.