Cornmeal Whole-grainvsBrown Rice (Raw)
Cornmeal Whole-grain has 362 calories and 8.1g protein per 100g. Brown Rice (Raw) has 367 calories and 7.5g protein per 100g Cornmeal Whole-grain has more protein, Cornmeal Whole-grain is lower in calories.
🎯When to Eat What
Goal-based picks for Cornmeal Whole-grain vs Brown Rice (Raw)
Cornmeal Whole-grain will keep you satisfied longer with 7.3g fiber, 8.1g protein, 3.6g fat — fat and protein slow digestion while fiber adds bulk.
Cornmeal Whole-grain is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Cornmeal Whole-grain has 3.5mg of iron per 100g — important for energy and preventing anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cornmeal Whole-grain White | Rice Brown Long-grain Long Grain Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 362kcal18% | 367kcal18% | <0.1kcal |
| Protein | 8.1g16% | 7.5g15% | +0.58g |
| Total Fat | 3.6g5% | 3.2g4% | +0.39g |
| Saturated Fat | 0.51g3% | 0.59g3% | <0.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 77g28% | 76g28% | +0.70g |
| Dietary Fiber | 7.3g26% | 3.6g13% | +3.7g |
| Sugars | 0.64g | 0.66g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.42mg3% | 0.60mg4% | <0.1mg |
| Vitamin K | 0.30mcg0% | 0.60mcg1% | <0.1mcg |
| Vitamin B6 | 0.30mg18% | 0.48mg28% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 25mcg6% | 23mcg6% | +2.0mcg |
| Thiamin (B1) | 0.39mg32% | 0.54mg45% | <0.1mg |
| Riboflavin (B2) | 0.20mg15% | <0.1mg7% | +0.11mg |
| Niacin (B3) | 3.6mg23% | 6.5mg41% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 35mg2% | 5.0mg0% | +30mg |
| Calcium | 6.0mg0% | 9.0mg1% | <0.1mg |
| Iron | 3.5mg19% | 1.3mg7% | +2.2mg |
| Potassium | 287mg6% | 250mg5% | +37mg |
| Phosphorus | 241mg19% | 311mg25% | <0.1mg |
| Magnesium | 127mg30% | 116mg28% | +11mg |
| Zinc | 1.8mg17% | 2.1mg19% | <0.1mg |
| Copper | 0.19mg21% | 0.30mg34% | <0.1mg |
| Manganese | 0.50mg22% | 2.9mg124% | <0.1mg |
| Selenium | 16mcg28% | 17mcg31% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cornmeal Whole-grain and Brown Rice (Raw) have nearly identical calorie content at 362 and 367 kcal per 100g respectively.
Protein: Both are similar in protein content, with Cornmeal Whole-grain providing 8.12g and Brown Rice (Raw) providing 7.54g per 100g.
Fat: Both have similar fat content — Cornmeal Whole-grain has 3.59g and Brown Rice (Raw) has 3.2g per 100g.
Key Vitamins: The most notable vitamin differences are in Riboflavin (B2) (Cornmeal Whole-grain: 0.201mg vs 0.095mg), Vitamin K (Brown Rice (Raw): 0.6mcg vs 0.3mcg), Niacin (B3) (Brown Rice (Raw): 6.49mg vs 3.63mg).
Key Minerals: Notable mineral differences include Sodium (Cornmeal Whole-grain: 35mg vs 5mg), Manganese (Brown Rice (Raw): 2.85mg vs 0.498mg), Iron (Cornmeal Whole-grain: 3.45mg vs 1.29mg).
Diet Suitability: Both fit a low-sodium diet. Cornmeal Whole-grain fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Cornmeal Whole-grain or Brown Rice (Raw)?
- Cornmeal Whole-grain has more protein with 8.12g per 100g compared to 7.54g for Brown Rice (Raw).
- Which is lower in calories, Cornmeal Whole-grain or Brown Rice (Raw)?
- Cornmeal Whole-grain is lower in calories with 362 kcal per 100g versus 367 kcal.
- Is Cornmeal Whole-grain or Brown Rice (Raw) healthier?
- It depends on your goals. Cornmeal Whole-grain has 362 calories and 8.12g protein per 100g, while Brown Rice (Raw) has 367 calories and 7.54g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cornmeal Whole-grain or Brown Rice (Raw)?
- Brown Rice (Raw) is leaner with 3.2g of fat per 100g compared to 3.59g.
- Which has more fiber, Cornmeal Whole-grain or Brown Rice (Raw)?
- Cornmeal Whole-grain has more fiber with 7.3g per 100g compared to 3.6g.