Cornmeal vs. Brown rice — In-Depth Nutrition Comparison
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How are cornmeal and brown rice different?
- Cornmeal is higher in folate, iron, vitamin B1, vitamin B2, carbs, vitamin B3, protein, fiber, and selenium; however, brown rice is richer in manganese.
- Daily need coverage for folate for cornmeal is 50% higher.
- Cornmeal contains 8 times more iron than brown rice. While cornmeal contains 4.36mg of iron, brown rice contains only 0.56mg.
Cornmeal, degermed, enriched, yellow and Rice, brown, long-grain, cooked are the varieties used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more PotassiumPotassium | +65.1% |
| Contains more IronIron | +678.6% |
| Contains more SeleniumSelenium | +81% |
| Contains more MagnesiumMagnesium | +21.9% |
| Contains more CopperCopper | +39.5% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +459.8% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +209.6% |
| Contains more Vitamin B2Vitamin B2 | +453.6% |
| Contains more Vitamin B3Vitamin B3 | +94% |
| Contains more Vitamin B6Vitamin B6 | +48% |
| Contains more FolateFolate | +2222.2% |
| Contains more Vitamin EVitamin E | +41.7% |
| Contains more Vitamin B5Vitamin B5 | +58.3% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 209µg | 9µg | 50% |
| Iron | 4.36mg | 0.56mg | 48% |
| Manganese | 0.174mg | 0.974mg | 35% |
| Vitamin B1 | 0.551mg | 0.178mg | 31% |
| Vitamin B2 | 0.382mg | 0.069mg | 24% |
| Starch | 73.3g | 24.79g | 20% |
| Carbs | 79.45g | 25.58g | 18% |
| Vitamin B3 | 4.968mg | 2.561mg | 15% |
| Calories | 370kcal | 123kcal | 12% |
| Protein | 7.11g | 2.74g | 9% |
| Fiber | 3.9g | 1.6g | 9% |
| Selenium | 10.5µg | 5.8µg | 9% |
| Vitamin B6 | 0.182mg | 0.123mg | 5% |
| Copper | 0.076mg | 0.106mg | 3% |
| Vitamin B5 | 0.24mg | 0.38mg | 3% |
| Polyunsaturated fat | 0.828g | 0.366g | 3% |
| Magnesium | 32mg | 39mg | 2% |
| Potassium | 142mg | 86mg | 2% |
| Omega-6 (Linoleic acid) | 0.355g | 2% | |
| Fats | 1.75g | 0.97g | 1% |
| Phosphorus | 99mg | 103mg | 1% |
| Vitamin A | 11µg | 0µg | 1% |
| Omega-3 (ALA) | 0.011g | 1% | |
| Protein per 100 calories | 1.9g | 2.2g | N/A |
| Calories per 10 g protein | 520kcal | 449kcal | N/A |
| Weight per 100 calories | 27g | 81g | N/A |
| Net carbs | 75.55g | 23.98g | N/A |
| Calcium | 3mg | 3mg | 0% |
| Sugar | 1.61g | 0.24g | N/A |
| Zinc | 0.66mg | 0.71mg | 0% |
| Sodium | 7mg | 4mg | 0% |
| Vitamin E | 0.12mg | 0.17mg | 0% |
| Vitamin K | 0µg | 0.2µg | 0% |
| Choline | 8.6mg | 9.2mg | 0% |
| Saturated fat | 0.22g | 0.26g | 0% |
| Monounsaturated fat | 0.39g | 0.369g | 0% |
| Tryptophan | 0.038mg | 0.033mg | 0% |
| Threonine | 0.172mg | 0.095mg | 0% |
| Isoleucine | 0.242mg | 0.109mg | 0% |
| Leucine | 1.006mg | 0.214mg | 0% |
| Lysine | 0.105mg | 0.099mg | 0% |
| Methionine | 0.162mg | 0.058mg | 0% |
| Phenylalanine | 0.366mg | 0.133mg | 0% |
| Valine | 0.337mg | 0.151mg | 0% |
| Histidine | 0.172mg | 0.066mg | 0% |
| Fructose | 0.17g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.11 g
Fats:
1.75 g
Carbs:
79.45 g
Water:
11.18 g
Other:
0.51 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +159.5% |
| Contains more FatsFats | +80.4% |
| Contains more CarbsCarbs | +210.6% |
| Contains more WaterWater | +528.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.22 g
Monounsaturated fat:
Mono. Fat
0.39 g
Polyunsaturated fat:
Poly. Fat
0.828 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -15.4% |
| Contains more Poly. FatPolyunsaturated fat | +126.2% |
~equal in
Monounsaturated fat
~0.369g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
73.3 g
Sucrose:
0.68 g
Glucose:
0.56 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0.19 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 | +195.7% |
| Contains more SucroseSucrose | +183.3% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
