Brown Rice vs. Cornmeal
Nutrition comparison of Cooked Brown Rice and Cornmeal
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
cornmeal
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and cornmeal:
- Both cornmeal and brown rice are high in calories.
- Cornmeal has more Vitamin B6 and folate.
- Cornmeal is a great source of iron and protein.
- Cornmeal is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Cornmeal (Cornmeal, yellow (Navajo)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and brown rice are high in calories. Cornmeal has 212% more calories than brown rice - cornmeal has 384 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is heavier in carbs, lighter in fat and similar to cornmeal for protein. Brown rice has a macronutrient ratio of 9:84:7 and for cornmeal, 10:76:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Cornmeal | |
|---|---|---|
| Protein | 9% | 10% |
| Carbohydrates | 84% | 76% |
| Fat | 7% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and brown rice has 65% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has 488% more dietary fiber than brown rice - cornmeal has 9.4g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Cornmeal and brown rice contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 259% more protein than brown rice - cornmeal has 9.9g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Cornmeal and brown rice contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin E
Cornmeal and brown rice contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Cornmeal and brown rice contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Cornmeal has more Vitamin B6 and folate. Both brown rice and cornmeal contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Brown Rice | Cornmeal | |
|---|---|---|
| Thiamin | 0.178 MG | 0.3 MG |
| Riboflavin | 0.069 MG | 0.093 MG |
| Niacin | 2.561 MG | 2.47 MG |
| Pantothenic acid | 0.38 MG | 0.595 MG |
| Vitamin B6 | 0.123 MG | 0.59 MG |
| Folate | 9 UG | 34 UG |
Minerals
calcium
Cornmeal and brown rice contain similar amounts of calcium - cornmeal has 6mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Cornmeal is a great source of iron and it has 434% more iron than brown rice - cornmeal has 3mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 274% more potassium than brown rice - cornmeal has 322mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Cornmeal | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.06 G |
| Total | 0.011 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Cornmeal | |
|---|---|---|
| other omega 6 | 0.004 G | 0.033 G |
| linoleic acid | 0.355 G | 2.292 G |
| Total | 0.359 G | 2.325 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Cornmeal (Cornmeal, yellow (Navajo)) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Cornmeal g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cornmeal or brown rice contain more calories in 100 grams?Both cornmeal and brown rice are high in calories. Cornmeal has 210% more calories than brown rice - cornmeal has 384 calories in 100g and brown rice has 123 calories.
Does cornmeal or brown rice have more carbohydrates?
By weight, cornmeal is high in carbohydrates and brown rice has 70% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does cornmeal or brown rice contain more potassium?
Cornmeal is a rich source of potassium and it has 270% more potassium than brown rice - cornmeal has 322mg of potassium in 100 grams and brown rice has 86mg of potassium.