Cornmeal Whole-grainvsWhite Rice (Cooked)
Cornmeal Whole-grain has 362 calories and 8.1g protein per 100g. White Rice (Cooked) has 130 calories and 2.7g protein per 100g Cornmeal Whole-grain has more protein, White Rice (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for Cornmeal Whole-grain vs White Rice (Cooked)
Go with White Rice (Cooked) at just 130 kcal per 100g — 64% fewer calories.
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's carbs (76.9g) come with 7.3g of fiber for steady energy — unlike refined carbs that spike and crash blood sugar.
Cornmeal Whole-grain is the heart-friendlier option with less sodium, more fiber, more potassium.
Cornmeal Whole-grain provides 287mg of potassium per 100g — important for muscle function and hydration.
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 White Long-grain Regular Cooked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 362kcal18% | 130kcal7% | +232kcal |
| Protein | 8.1g16% | 2.7g5% | +5.4g |
| Total Fat | 3.6g5% | 0.28g0% | +3.3g |
| Saturated Fat | 0.51g3% | <0.1g0% | +0.43g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 77g28% | 28g10% | +49g |
| Dietary Fiber | 7.3g26% | 0.40g1% | +6.9g |
| Sugars | 0.64g | <0.1g | +0.59g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.42mg3% | <0.1mg0% | +0.38mg |
| Vitamin K | 0.30mcg0% | 0mcg0% | +0.30mcg |
| Vitamin B6 | 0.30mg18% | <0.1mg5% | +0.21mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 25mcg6% | 58mcg14% | <0.1mcg |
| Thiamin (B1) | 0.39mg32% | 0.16mg14% | +0.22mg |
| Riboflavin (B2) | 0.20mg15% | <0.1mg1% | +0.19mg |
| Niacin (B3) | 3.6mg23% | 1.5mg9% | +2.1mg |
| 🔶Minerals | |||
| Sodium | 35mg2% | 382mg17% | <0.1mg |
| Calcium | 6.0mg0% | 10mg1% | <0.1mg |
| Iron | 3.5mg19% | 1.2mg7% | +2.3mg |
| Potassium | 287mg6% | 35mg1% | +252mg |
| Phosphorus | 241mg19% | 43mg3% | +198mg |
| Magnesium | 127mg30% | 12mg3% | +115mg |
| Zinc | 1.8mg17% | 0.49mg4% | +1.3mg |
| Copper | 0.19mg21% | <0.1mg8% | +0.12mg |
| Manganese | 0.50mg22% | 0.47mg21% | +<0.1mg |
| Selenium | 16mcg28% | 7.5mcg14% | +8.0mcg |
🔬Nutritional Analysis
Calories: White Rice (Cooked) is significantly lower in calories at just 130 kcal per 100g compared to 362 kcal for Cornmeal Whole-grain — that's 178% fewer calories, making White Rice (Cooked) the better choice for calorie-conscious diets.
Protein: Cornmeal Whole-grain provides more protein with 8.12g versus 2.69g per 100g. In terms of protein-to-calorie efficiency, Cornmeal Whole-grain offers better value for building and maintaining muscle.
Fat: Cornmeal Whole-grain has more fat (3.59g vs 0.28g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Cornmeal Whole-grain: 0.3mcg vs 0mcg), Riboflavin (B2) (Cornmeal Whole-grain: 0.201mg vs 0.013mg), Vitamin E (Cornmeal Whole-grain: 0.42mg vs 0.04mg).
Key Minerals: Notable mineral differences include Sodium (White Rice (Cooked): 382mg vs 35mg), Magnesium (Cornmeal Whole-grain: 127mg vs 12mg), Potassium (Cornmeal Whole-grain: 287mg vs 35mg).
Diet Suitability: White Rice (Cooked) fits a low-fat diet. Cornmeal Whole-grain fits 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 White Rice (Cooked)?
- Cornmeal Whole-grain has more protein with 8.12g per 100g compared to 2.69g for White Rice (Cooked).
- Which is lower in calories, Cornmeal Whole-grain or White Rice (Cooked)?
- White Rice (Cooked) is lower in calories with 130 kcal per 100g versus 362 kcal.
- Is Cornmeal Whole-grain or White Rice (Cooked) healthier?
- It depends on your goals. Cornmeal Whole-grain has 362 calories and 8.12g protein per 100g, while White Rice (Cooked) has 130 calories and 2.69g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cornmeal Whole-grain or White Rice (Cooked)?
- White Rice (Cooked) is leaner with 0.28g of fat per 100g compared to 3.59g.
- Which has more fiber, Cornmeal Whole-grain or White Rice (Cooked)?
- Cornmeal Whole-grain has more fiber with 7.3g per 100g compared to 0.4g.