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  6. Cornmeal, whole-grain, white vs. Brown rice

Cornmeal, whole-grain, white vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between cornmeal, whole-grain, white and brown rice?

  • Cornmeal, whole-grain, white is higher in iron, fiber, magnesium, phosphorus, selenium, vitamin B1, vitamin B6, vitamin B2, and zinc, yet brown rice is higher in manganese.
  • Cornmeal, whole-grain, white's daily need coverage for iron is 36% more.
  • Cornmeal, whole-grain, white has 5 times more fiber than brown rice. While cornmeal, whole-grain, white has 7.3g of fiber, brown rice has only 1.6g.

We used Cornmeal, whole-grain, white and Rice, brown, long-grain, cooked types in this article.

Infographic

Cornmeal, whole-grain, white 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 91% 1.8% 25% 129% 64% 50% 103% 4.6% 65% 85%
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 +225.6%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +233.7%
Contains more IronIron +516.1%
Contains more CopperCopper +82.1%
Contains more ZincZinc +156.3%
Contains more PhosphorusPhosphorus +134%
Contains more SeleniumSelenium +167.2%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +95.6%

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% 8.4% 0% 96% 46% 68% 26% 70% 0% 0.75% 19% 12%
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 +147.1%
Contains more Vitamin B1Vitamin B1 +116.3%
Contains more Vitamin B2Vitamin B2 +191.3%
Contains more Vitamin B3Vitamin B3 +41.8%
Contains more Vitamin B5Vitamin B5 +11.8%
Contains more Vitamin B6Vitamin B6 +147.2%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +177.8%
Contains more CholineCholine +134.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal, whole-grain, white Brown rice DV% diff.
Iron 3.45mg 0.56mg 36%
Fiber 7.3g 1.6g 23%
Magnesium 127mg 39mg 21%
Manganese 0.498mg 0.974mg 21%
Phosphorus 241mg 103mg 20%
Selenium 15.5µg 5.8µg 18%
Carbs 76.89g 25.58g 17%
Vitamin B1 0.385mg 0.178mg 17%
Vitamin B6 0.304mg 0.123mg 14%
Calories 362kcal 123kcal 12%
Protein 8.12g 2.74g 11%
Starch 24.79g 10%
Vitamin B2 0.201mg 0.069mg 10%
Copper 0.193mg 0.106mg 10%
Zinc 1.82mg 0.71mg 10%
Polyunsaturated fat 1.638g 0.366g 8%
Vitamin B3 3.632mg 2.561mg 7%
Potassium 287mg 86mg 6%
Fats 3.59g 0.97g 4%
Folate 25µg 9µg 4%
Vitamin E 0.42mg 0.17mg 2%
Choline 21.6mg 9.2mg 2%
Monounsaturated fat 0.948g 0.369g 1%
Saturated fat 0.505g 0.26g 1%
Vitamin B5 0.425mg 0.38mg 1%
Sodium 35mg 4mg 1%
Net carbs 69.59g 23.98g N/A
Calcium 6mg 3mg 0%
Sugar 0.64g 0.24g N/A
Vitamin K 0.3µg 0.2µg 0%
Tryptophan 0.057mg 0.033mg 0%
Threonine 0.305mg 0.095mg 0%
Isoleucine 0.291mg 0.109mg 0%
Leucine 0.996mg 0.214mg 0%
Lysine 0.228mg 0.099mg 0%
Methionine 0.17mg 0.058mg 0%
Phenylalanine 0.399mg 0.133mg 0%
Valine 0.411mg 0.151mg 0%
Histidine 0.248mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 4% 77% 10%
Protein: 8.12 g
Fats: 3.59 g
Carbs: 76.89 g
Water: 10.26 g
Other: 1.14 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 +196.4%
Contains more FatsFats +270.1%
Contains more CarbsCarbs +200.6%
Contains more OtherOther +159.1%
Contains more WaterWater +584.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 31% 53%
Saturated fat: Sat. Fat 0.505 g
Monounsaturated fat: Mono. Fat 0.948 g
Polyunsaturated fat: Poly. Fat 1.638 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 +156.9%
Contains more Poly. FatPolyunsaturated fat +347.5%
Contains less Sat. FatSaturated fat -48.5%

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, whole-grain, white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169750/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.