Cornmeal vs. White Rice
Nutrition comparison of Cornmeal and Cooked White 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
white rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and white rice:
- Both cornmeal and white rice are high in calories.
- Cornmeal has more riboflavin 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 White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and white rice are high in calories. Cornmeal has 195% more calories than white rice - cornmeal has 384 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, cornmeal is lighter in carbs, heavier in fat and similar to white rice for protein. Cornmeal has a macronutrient ratio of 10:76:14 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | White Rice | |
|---|---|---|
| Protein | 10% | 8% |
| Carbohydrates | 76% | 91% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and white rice has 61% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has 30 times more dietary fiber than white rice - cornmeal has 9.4g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.
sugar
White rice has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Cornmeal is a great source of protein and it has 314% more protein than white rice - cornmeal has 9.9g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Cornmeal and white rice contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
Vitamins
Vitamin E
Cornmeal has more Vitamin E than white rice - cornmeal has 0.37mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Cornmeal and white rice contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Cornmeal has more riboflavin and Vitamin B6. Both cornmeal and white rice contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Cornmeal | White Rice | |
|---|---|---|
| Thiamin | 0.3 MG | 0.167 MG |
| Riboflavin | 0.093 MG | 0.016 MG |
| Niacin | 2.47 MG | 1.835 MG |
| Pantothenic acid | 0.595 MG | 0.411 MG |
| Vitamin B6 | 0.59 MG | 0.05 MG |
| Folate | 34 UG | 58 UG |
Minerals
calcium
Cornmeal and white rice contain similar amounts of calcium - cornmeal has 6mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
Cornmeal is a great source of iron and it has 101% more iron than white rice - cornmeal has 3mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 10 times more potassium than white rice - cornmeal has 322mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than white rice per 100 grams.
| Cornmeal | White Rice | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.01 G |
| Total | 0.06 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than white rice per 100 grams.
| Cornmeal | White Rice | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.046 G |
| Total | 2.325 G | 0.046 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: Cornmeal (Cornmeal, yellow (Navajo)) and White Rice (Rice, white, medium-grain, enriched, cooked) .
Cornmeal g
()
|
Daily Values (%) |
Cooked White 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 white rice contain more calories in 100 grams?Both cornmeal and white rice are high in calories. Cornmeal has 200% more calories than white rice - cornmeal has 384 calories in 100g and white rice has 130 calories.
Does cornmeal or white rice have more carbohydrates?
By weight, cornmeal is high in carbohydrates and white rice has 60% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and white rice has 28.6g of carbohydrates.
Does cornmeal or white rice contain more potassium?
Cornmeal is a rich source of potassium and it has 10 times more potassium than white rice - cornmeal has 322mg of potassium in 100 grams and white rice has 29mg of potassium.