Rice vs. Cornmeal — In-Depth Nutrition Comparison

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What are the differences between rice and cornmeal?

Rice is higher in manganese, yet cornmeal is higher in iron, folate, vitamin B1, vitamin B2, vitamin B3, fiber, phosphorus, vitamin B6, and selenium.
Cornmeal's daily need coverage for iron is 40% more.
Rice has 3 times more manganese than cornmeal. While rice has 0.472mg of manganese, cornmeal has only 0.174mg.

We used Rice, white, long-grain, regular, enriched, cooked and Cornmeal, degermed, enriched, yellow types in this article.

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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.

Rice

Cornmeal

Contains more CalciumCalcium	+233.3%
Contains less SodiumSodium	-85.7%
Contains more ManganeseManganese	+171.3%

Contains more MagnesiumMagnesium	+166.7%
Contains more PotassiumPotassium	+305.7%
Contains more IronIron	+263.3%
Contains more CopperCopper	+10.1%
Contains more ZincZinc	+34.7%
Contains more PhosphorusPhosphorus	+130.2%
Contains more SeleniumSelenium	+40%

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.

Rice

Cornmeal

Contains more Vitamin B5Vitamin B5

+62.5%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+200%
Contains more Vitamin B1Vitamin B1	+238%
Contains more Vitamin B2Vitamin B2	+2838.5%
Contains more Vitamin B3Vitamin B3	+236.6%
Contains more Vitamin B6Vitamin B6	+95.7%
Contains more FolateFolate	+260.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	1.2mg	4.36mg	40%
Folate	58µg	209µg	38%
Vitamin B1	0.163mg	0.551mg	32%
Starch		73.3g	30%
Vitamin B2	0.013mg	0.382mg	28%
Vitamin B3	1.476mg	4.968mg	22%
Carbs	28.17g	79.45g	17%
Fiber	0.4g	3.9g	14%
Manganese	0.472mg	0.174mg	13%
Calories	130kcal	370kcal	12%
Protein	2.69g	7.11g	9%
Phosphorus	43mg	99mg	8%
Vitamin B6	0.093mg	0.182mg	7%
Magnesium	12mg	32mg	5%
Selenium	7.5µg	10.5µg	5%
Polyunsaturated fat	0.076g	0.828g	5%
Potassium	35mg	142mg	3%
Vitamin B5	0.39mg	0.24mg	3%
Fats	0.28g	1.75g	2%
Zinc	0.49mg	0.66mg	2%
Calcium	10mg	3mg	1%
Copper	0.069mg	0.076mg	1%
Vitamin A	0µg	11µg	1%
Vitamin E	0.04mg	0.12mg	1%
Choline	2.1mg	8.6mg	1%
Saturated fat	0.077g	0.22g	1%
Monounsaturated fat	0.088g	0.39g	1%
Protein per 100 calories	2.1g	1.9g	N/A
Calories per 10 g protein	483kcal	520kcal	N/A
Weight per 100 calories	77g	27g	N/A
Net carbs	27.77g	75.55g	N/A
Sugar	0.05g	1.61g	N/A
Sodium	1mg	7mg	0%
Tryptophan	0.031mg	0.038mg	0%
Threonine	0.096mg	0.172mg	0%
Isoleucine	0.116mg	0.242mg	0%
Leucine	0.222mg	1.006mg	0%
Lysine	0.097mg	0.105mg	0%
Methionine	0.063mg	0.162mg	0%
Phenylalanine	0.144mg	0.366mg	0%
Valine	0.164mg	0.337mg	0%
Histidine	0.063mg	0.172mg	0%
Fructose		0.17g	0%