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

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

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The main differences between cornmeal, yellow (Navajo) and brown rice

  • Cornmeal, yellow (Navajo) is richer in vitamin B6, fiber, iron, zinc, phosphorus, magnesium, copper, vitamin B1, and potassium, yet brown rice is richer in manganese.
  • Daily need coverage for vitamin B6 for cornmeal, yellow (Navajo) is 36% higher.
  • Cornmeal, yellow (Navajo) contains 6 times more fiber than brown rice. Cornmeal, yellow (Navajo) contains 9.4g of fiber, while brown rice contains 1.6g.

Food types used in this article are Cornmeal, yellow (Navajo) and Rice, brown, long-grain, cooked.

Infographic

Cornmeal, yellow (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 76% 1.8% 28% 112% 81% 85% 96% 0.52% 84% 33%
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 +174.4%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +274.4%
Contains more IronIron +433.9%
Contains more CopperCopper +128.3%
Contains more ZincZinc +336.6%
Contains more PhosphorusPhosphorus +118.4%
Contains more ManganeseManganese +52%
~equal in Sodium ~4mg
~equal in Selenium ~5.8µg

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% 75% 21% 46% 36% 136% 0% 0.5% 26% 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 +68.5%
Contains more Vitamin B2Vitamin B2 +34.8%
Contains more Vitamin B5Vitamin B5 +56.6%
Contains more Vitamin B6Vitamin B6 +379.7%
Contains more FolateFolate +277.8%
~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
~equal in Vitamin K ~0.2µg

All nutrients comparison - raw data values

Nutrient Cornmeal, yellow (Navajo) Brown rice DV% diff.
Vitamin B6 0.59mg 0.123mg 36%
Fiber 9.4g 1.6g 31%
Iron 2.99mg 0.56mg 30%
Zinc 3.1mg 0.71mg 22%
Phosphorus 225mg 103mg 17%
Carbs 72.9g 25.58g 16%
Magnesium 107mg 39mg 16%
Copper 0.242mg 0.106mg 15%
Starch 61.94g 24.79g 15%
Manganese 0.641mg 0.974mg 14%
Protein 9.85g 2.74g 14%
Calories 384kcal 123kcal 13%
Polyunsaturated fat 2.352g 0.366g 13%
Vitamin B1 0.3mg 0.178mg 10%
Fats 5.88g 0.97g 8%
Potassium 322mg 86mg 7%
Folate 34µg 9µg 6%
Vitamin B5 0.595mg 0.38mg 4%
Saturated fat 1.043g 0.26g 4%
Monounsaturated fat 2.143g 0.369g 4%
Choline 9.2mg 2%
Vitamin B2 0.093mg 0.069mg 2%
Vitamin B3 2.47mg 2.561mg 1%
Vitamin E 0.37mg 0.17mg 1%
Net carbs 63.5g 23.98g N/A
Calcium 6mg 3mg 0%
Sugar 1.56g 0.24g N/A
Sodium 4mg 4mg 0%
Selenium 6µg 5.8µg 0%
Vitamin K 0.2µg 0.2µg 0%
Tryptophan 0.05mg 0.033mg 0%
Threonine 0.307mg 0.095mg 0%
Isoleucine 0.37mg 0.109mg 0%
Leucine 1.275mg 0.214mg 0%
Lysine 0.301mg 0.099mg 0%
Methionine 0.23mg 0.058mg 0%
Phenylalanine 0.499mg 0.133mg 0%
Valine 0.494mg 0.151mg 0%
Histidine 0.265mg 0.066mg 0%
Fructose 0.15g 0g 0%
Omega-3 - ALA 0.06g 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 6% 73% 10%
Protein: 9.85 g
Fats: 5.88 g
Carbs: 72.9 g
Water: 10.15 g
Other: 1.22 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 +259.5%
Contains more FatsFats +506.2%
Contains more CarbsCarbs +185%
Contains more OtherOther +177.3%
Contains more WaterWater +592.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 39% 42%
Saturated fat: Sat. Fat 1.043 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 2.352 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 +480.8%
Contains more Poly. FatPolyunsaturated fat +542.6%
Contains less Sat. FatSaturated fat -75.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 61.94 g
Sucrose: 1.2 g
Glucose: 0.22 g
Fructose: 0.15 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 +149.9%
Contains more SucroseSucrose +400%
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, yellow (Navajo) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168039/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.