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Brown rice vs Whole-grain cornmeal: How To Choose?

This article explains the key similarities and differences between brown rice and whole-grain cornmeal, foods from the grains food group. Read on to learn more about the brown rice vs whole-grain cornmeal comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 27, 2023.

Brown rice and whole-grain cornmeal belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare brown rice and whole-grain cornmeal and help you learn more about their similarities and differences.

Brown rice

Brown rice (Oryza sativa) is a whole-grain rice that is minimally processed, retaining its nutrient-rich bran and germ layers.

It is a good source of carbohydrates, dietary fibers, vitamins, minerals, and antioxidants. It is particularly high in vitamins B3, B1, B6, and B9 and minerals like manganese, magnesium, and phosphorus. The high fiber content of brown rice has been linked to improved digestion, weight management, and lower cholesterol levels.

Brown rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads, sushi, and other dishes. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.

Brown rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease.

Brown rice is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

It also contains Vitamin B9 (Folate) in a small amount.

Whole-grain cornmeal

Whole-grain cornmeal (Zea mays) is made by grinding whole corn kernels into a fine or coarse powder. It is considered a whole grain because it contains all three parts of the corn kernel: the germ, bran, and endosperm.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like vitamin B3, iron and zinc. It also contains antioxidants, such as carotenoids, flavonoids, and phenolic acids, that have been linked to various health benefits, including improved heart health and blood sugar control.

Whole-grain cornmeal is commonly used in traditional American cuisine, such as cornbread, polenta, and grits. It can also be used as a coating for fish and meats, as an ingredient in baking, and as a thickener in soups and sauces. It is a healthier option than refined cornmeal as it retains all the nutrients from the corn kernel and provides more fiber.

Whole-grain cornmeal is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin A, Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

Brown rice vs Whole-grain cornmeal Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing brown rice vs whole-grain cornmeal.

This comparison will start by comparing the caloric value of brown rice and whole-grain cornmeal and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Brown riceWhole-grain cornmeal
Energy362 kcal362 kcal
Carbs76.2 g76.9 g
Sugar0 g0.64 g
Fiber3.4 g7.3 g
Protein7.5 g8.12 g
Fat2.68 g3.59 g
Saturated Fat0.536 g0.505 g

Brown rice vs Whole-grain cornmeal Calories

Most calories in grains come from carbs.

Comparing whole-grain cornmeal vs brown rice for weight loss, brown rice and whole-grain cornmeal contain the same amount of calories, 362 per 100 grams.

However, both brown rice and whole-grain cornmeal can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Brown rice vs Whole-grain cornmeal Protein

Grains and most grain products, including brown rice and whole-grain cornmeal, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Whole-grain cornmeal offers around 8% more protein than brown rice.

Whole-grain cornmeal has 8.1 grams of protein per 100 grams, while brown rice has 7.5 grams of protein per 100 grams.

Brown rice vs Whole-grain cornmeal Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in brown rice and whole-grain cornmeal.

The total amount of carbohydrates is around 1% higher in whole-grain cornmeal than in brown rice. It has 76.9 grams per 100 grams, compared to 76.2 grams in brown rice.

There’s less sugar in brown rice than in whole-grain cornmeal, 100% precisely.

That said, 100 grams of brown rice contains 0 grams of sugar, while the same amount of whole-grain cornmeal contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in brown rice and whole-grain cornmeal.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7.3 grams of fiber per 100 grams, whole-grain cornmeal is a better source of fiber than brown rice which offers 3.4 grams per 100 gram portion.

Brown rice vs Whole-grain cornmeal Fats

Like most other grains, brown rice and whole-grain cornmeal are low in fat.

Fats in brown rice and whole-grain cornmeal are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in brown rice and whole-grain cornmeal:

  • Brown rice: 2.7 grams per 100 grams
  • Whole-grain cornmeal: 3.6 per 100 grams

Speaking of saturated fats, brown rice and whole-grain cornmeal contain the same amount of saturated fats, 0.5 grams per 100 grams.

Brown rice vs Whole-grain cornmeal Vitamins Content

This section will discuss the vitamin content of brown rice and whole-grain cornmeal.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Brown rice has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B9 (Folate), and vitamin E.

However, whole-grain cornmeal has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin K.

Brown rice and whole-grain cornmeal contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins brown rice and whole-grain cornmeal contain side by side, so you can easily compare them.

Brown riceWhole-grain cornmeal
Vitamin A0214 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.413 mg0.385 mg
Vitamin B2 (Riboflavin)0.043 mg0.201 mg
Vitamin B3 (Niacin)4.31 mg3.63 mg
Vitamin B5 (Pantothenic acid)1.49 mg0.425 mg
Vitamin B6 (Pyroxidine)0.509 mg0.304 mg
Vitamin B9 (Folate)20 µg25 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.05 mg0.42 mg
Vitamin K0.9 µg0.3 µg

Brown rice vs Whole-grain cornmeal Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the brown rice and whole-grain cornmeal comparison focuses on their mineral content.

Brown rice is a better source of iron, potassium, selenium, and sodium than whole-grain cornmeal.

On the other hand, whole-grain cornmeal is a higher amount of calcium, copper, magnesium, manganese, phosphorus, and zinc.

Brown rice and whole-grain cornmeal contain the same amount of fluoride.

Check out the table below to learn how brown rice and whole-grain cornmeal compare when it comes to mineral content.

Brown riceWhole-grain cornmeal
Calcium33 mg6 mg
Copper0.277 mg0.193 mg
Fluoride00
Iron1.8 mg3.45 mg
Magnesium143 mg127 mg
Manganese3.74 mg0.498 mg
Phosphorus264 mg241 mg
Potassium268 mg287 mg
Selenium2.7 µg15.5 µg
Sodium4 mg35 mg
Zinc2.02 mg1.82 mg

The Final Word

This article highlighted the similarities and differences between brown rice and whole-grain cornmeal.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.

Sources

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