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Brown rice vs Cornmeal - In-Depth Nutrition Comparison

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How are Brown rice and Cornmeal different?

  • Brown rice is higher in Manganese, however Cornmeal is richer in Folate, Iron, Vitamin B1, Vitamin B2, Vitamin B3, Fiber, and Selenium.
  • Daily need coverage for Folate from Cornmeal is 50% higher.
  • Brown rice contains 6 times more Manganese than Cornmeal. While Brown rice contains 0.974mg of Manganese, Cornmeal contains only 0.174mg.

Rice, brown, long-grain, cooked and Cornmeal, degermed, enriched, yellow are the varieties used in this article.

Infographic

Brown rice vs Cornmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +21.9%
Contains less Sodium -42.9%
Contains more Copper +39.5%
Contains more Iron +678.6%
Contains more Potassium +65.1%
Equal in Calcium - 3
Equal in Phosphorus - 99
Equal in Zinc - 0.66
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Contains more Magnesium +21.9%
Contains less Sodium -42.9%
Contains more Copper +39.5%
Contains more Iron +678.6%
Contains more Potassium +65.1%
Equal in Calcium - 3
Equal in Phosphorus - 99
Equal in Zinc - 0.66

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +41.7%
Contains more Vitamin B5 +58.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +209.6%
Contains more Vitamin B2 +453.6%
Contains more Vitamin B3 +94%
Contains more Vitamin B6 +48%
Contains more Folate +2222.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin E +41.7%
Contains more Vitamin B5 +58.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +209.6%
Contains more Vitamin B2 +453.6%
Contains more Vitamin B3 +94%
Contains more Vitamin B6 +48%
Contains more Folate +2222.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brown rice Cornmeal
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Cornmeal Opinion
Net carbs 23.98g 75.55g Cornmeal
Protein 2.74g 7.11g Cornmeal
Fats 0.97g 1.75g Cornmeal
Carbs 25.58g 79.45g Cornmeal
Calories 123kcal 370kcal Cornmeal
Starch 24.79g 73.3g Cornmeal
Fructose 0g 0.17g Cornmeal
Sugar 0.24g 1.61g Brown rice
Fiber 1.6g 3.9g Cornmeal
Calcium 3mg 3mg
Iron 0.56mg 4.36mg Cornmeal
Magnesium 39mg 32mg Brown rice
Phosphorus 103mg 99mg Brown rice
Potassium 86mg 142mg Cornmeal
Sodium 4mg 7mg Brown rice
Zinc 0.71mg 0.66mg Brown rice
Copper 0.106mg 0.076mg Brown rice
Vitamin A 0IU 214IU Cornmeal
Vitamin E 0.17mg 0.12mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.178mg 0.551mg Cornmeal
Vitamin B2 0.069mg 0.382mg Cornmeal
Vitamin B3 2.561mg 4.968mg Cornmeal
Vitamin B5 0.38mg 0.24mg Brown rice
Vitamin B6 0.123mg 0.182mg Cornmeal
Folate 9µg 209µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 0µg Brown rice
Tryptophan 0.033mg 0.038mg Cornmeal
Threonine 0.095mg 0.172mg Cornmeal
Isoleucine 0.109mg 0.242mg Cornmeal
Leucine 0.214mg 1.006mg Cornmeal
Lysine 0.099mg 0.105mg Cornmeal
Methionine 0.058mg 0.162mg Cornmeal
Phenylalanine 0.133mg 0.366mg Cornmeal
Valine 0.151mg 0.337mg Cornmeal
Histidine 0.066mg 0.172mg Cornmeal
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.26g 0.22g Cornmeal
Monounsaturated Fat 0.369g 0.39g Cornmeal
Polyunsaturated fat 0.366g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Brown rice
46
Cornmeal
Mineral Summary Score
20
Brown rice
36
Cornmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Brown rice
43%
Cornmeal
Carbohydrates
26%
Brown rice
79%
Cornmeal
Fats
4%
Brown rice
8%
Cornmeal

Comparison summary

Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.04g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.6)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.37g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.