Cornmeal vs. Wild Rice
Nutrition comparison of Cornmeal and Cooked Wild Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
cooked
wild rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and wild rice:
- Both cornmeal and wild rice are high in calories.
- Cornmeal has more thiamin, pantothenic acid and Vitamin B6.
- Cornmeal is a great source of iron and protein.
- Cornmeal is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and wild rice are high in calories. Cornmeal has 280% more calories than wild rice - cornmeal has 384 calories per 100 grams and wild rice has 101 calories.
For macronutrient ratios, cornmeal is lighter in protein, lighter in carbs and heavier in fat compared to wild rice per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Wild Rice | |
|---|---|---|
| Protein | 10% | 15% |
| Carbohydrates | 76% | 82% |
| Fat | 14% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and wild rice has 71% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and wild rice has 21.3g of carbohydrates.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has 422% more dietary fiber than wild rice - cornmeal has 9.4g of dietary fiber per 100 grams and wild rice has 1.8g of dietary fiber.
sugar
Cornmeal and wild rice contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and wild rice has 0.73g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 147% more protein than wild rice - cornmeal has 9.9g of protein per 100 grams and wild rice has 4g of protein.
Fat
saturated fat
Cornmeal and wild rice contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and wild rice has 0.05g of saturated fat.
Vitamins
Vitamin A
Wild rice and cornmeal contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and wild rice contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and wild rice has 0.24mg of Vitamin E.
Vitamin K
Cornmeal and wild rice contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and wild rice has 0.5ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, pantothenic acid and Vitamin B6. Both cornmeal and wild rice contain significant amounts of riboflavin, niacin and folate.
| Cornmeal | Wild Rice | |
|---|---|---|
| Thiamin | 0.3 MG | 0.052 MG |
| Riboflavin | 0.093 MG | 0.087 MG |
| Niacin | 2.47 MG | 1.287 MG |
| Pantothenic acid | 0.595 MG | 0.154 MG |
| Vitamin B6 | 0.59 MG | 0.135 MG |
| Folate | 34 UG | 26 UG |
Minerals
calcium
Cornmeal and wild rice contain similar amounts of calcium - cornmeal has 6mg of calcium per 100 grams and wild rice has 3mg of calcium.
iron
Cornmeal is a great source of iron and it has 398% more iron than wild rice - cornmeal has 3mg of iron per 100 grams and wild rice has 0.6mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 219% more potassium than wild rice - cornmeal has 322mg of potassium per 100 grams and wild rice has 101mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cornmeal and wild rice contain significant amounts of alpha linoleic acid (ALA).
| Cornmeal | Wild Rice | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.095 G |
| Total | 0.06 G | 0.095 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than wild rice per 100 grams.
| Cornmeal | Wild Rice | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.119 G |
| Total | 2.325 G | 0.119 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.
Cornmeal g
()
|
Daily Values (%) |
Cooked Wild Rice 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 % |
|
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 wild rice contain more calories in 100 grams?Both cornmeal and wild rice are high in calories. Cornmeal has 280% more calories than wild rice - cornmeal has 384 calories in 100g and wild rice has 101 calories.
Does cornmeal or wild rice have more carbohydrates?
By weight, cornmeal is high in carbohydrates and wild rice has 70% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and wild rice has 21.3g of carbohydrates.
Does cornmeal or wild rice contain more potassium?
Cornmeal is a rich source of potassium and it has 220% more potassium than wild rice - cornmeal has 322mg of potassium in 100 grams and wild rice has 101mg of potassium.