Cornmeal Whole-grainvsWhite Rice (Raw)
Cornmeal Whole-grain has 362 calories and 8.1g protein per 100g. White Rice (Raw) has 365 calories and 7.1g 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 White 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's carbs (76.9g) come with 7.3g of fiber for steady energy — unlike refined carbs that spike and crash blood sugar.
White Rice (Raw) with 80g of carbs per 100g provides fast-acting energy — great before a workout.
Cornmeal Whole-grain is the heart-friendlier option with more fiber, more potassium.
Cornmeal Whole-grain provides 287mg of potassium per 100g — important for muscle function and hydration.
Cornmeal Whole-grain edges ahead overall with more fiber, more potassium — the more nutritious option for everyday eating.
🔥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 Enriched | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 362kcal18% | 365kcal18% | <0.1kcal |
| Protein | 8.1g16% | 7.1g14% | +0.99g |
| Total Fat | 3.6g5% | 0.66g1% | +2.9g |
| Saturated Fat | 0.51g3% | 0.18g1% | +0.33g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 77g28% | 80g29% | <0.1g |
| Dietary Fiber | 7.3g26% | 1.3g5% | +6.0g |
| Sugars | 0.64g | 0.12g | +0.52g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.42mg3% | 0.11mg1% | +0.31mg |
| Vitamin K | 0.30mcg0% | 0.10mcg0% | +0.20mcg |
| Vitamin B6 | 0.30mg18% | 0.16mg10% | +0.14mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 25mcg6% | 231mcg58% | <0.1mcg |
| Thiamin (B1) | 0.39mg32% | 0.58mg48% | <0.1mg |
| Riboflavin (B2) | 0.20mg15% | <0.1mg4% | +0.15mg |
| Niacin (B3) | 3.6mg23% | 4.2mg26% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 35mg2% | 5.0mg0% | +30mg |
| Calcium | 6.0mg0% | 28mg2% | <0.1mg |
| Iron | 3.5mg19% | 4.3mg24% | <0.1mg |
| Potassium | 287mg6% | 115mg2% | +172mg |
| Phosphorus | 241mg19% | 115mg9% | +126mg |
| Magnesium | 127mg30% | 25mg6% | +102mg |
| Zinc | 1.8mg17% | 1.1mg10% | +0.73mg |
| Copper | 0.19mg21% | 0.22mg24% | <0.1mg |
| Manganese | 0.50mg22% | 1.1mg47% | <0.1mg |
| Selenium | 16mcg28% | 15mcg27% | +0.40mcg |
🔬Nutritional Analysis
Calories: Cornmeal Whole-grain and White Rice (Raw) have nearly identical calorie content at 362 and 365 kcal per 100g respectively.
Protein: Both are similar in protein content, with Cornmeal Whole-grain providing 8.12g and White Rice (Raw) providing 7.13g per 100g.
Fat: Cornmeal Whole-grain has more fat (3.59g vs 0.66g 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 Folate (White Rice (Raw): 231mcg vs 25mcg), Riboflavin (B2) (Cornmeal Whole-grain: 0.201mg vs 0.049mg), Vitamin E (Cornmeal Whole-grain: 0.42mg vs 0.11mg).
Key Minerals: Notable mineral differences include Sodium (Cornmeal Whole-grain: 35mg vs 5mg), Magnesium (Cornmeal Whole-grain: 127mg vs 25mg), Calcium (White Rice (Raw): 28mg vs 6mg).
Diet Suitability: White Rice (Raw) fits a low-fat diet. 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 White Rice (Raw)?
- Cornmeal Whole-grain has more protein with 8.12g per 100g compared to 7.13g for White Rice (Raw).
- Which is lower in calories, Cornmeal Whole-grain or White Rice (Raw)?
- Cornmeal Whole-grain is lower in calories with 362 kcal per 100g versus 365 kcal.
- Is Cornmeal Whole-grain or White Rice (Raw) healthier?
- It depends on your goals. Cornmeal Whole-grain has 362 calories and 8.12g protein per 100g, while White Rice (Raw) has 365 calories and 7.13g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cornmeal Whole-grain or White Rice (Raw)?
- White Rice (Raw) is leaner with 0.66g of fat per 100g compared to 3.59g.
- Which has more fiber, Cornmeal Whole-grain or White Rice (Raw)?
- Cornmeal Whole-grain has more fiber with 7.3g per 100g compared to 1.3g.