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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.99 g
Fats:
5.04 g
Carbs:
77.14 g
Water:
5.42 g
Other:
1.41 g
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
Saturated fat:
Sat. Fat
0.853 g
Monounsaturated fat:
Mono. Fat
1.532 g
Polyunsaturated fat:
Poly. Fat
2.078 g
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
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
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
13%
Minerals Daily Need Coverage Score
64%
32%
Comparison summary
Which food is lower in Cholesterol?
Cornmeal, white (Navajo) is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Cornmeal, white (Navajo) is lower in glycemic index (difference - 66)
Which food is cheaper?
Cornmeal, white (Navajo) is cheaper (difference - $2)
Which food is richer in minerals?
Cornmeal, white (Navajo) is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal, white (Navajo) is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 1.22g)
Which food is lower in Saturated fat?
Brown rice is lower in Saturated fat (difference - 0.593g)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (4 mg)