Cornstarch vs Rye grain: Which Is Better?
Cornstarch and rye grain 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 cornstarch and rye grain and help you learn more about their similarities and differences.
Cornstarch (Zea mays) is a type of carbohydrate derived from the endosperm of the corn kernel.
It is a good source of energy, providing a high amount of carbohydrates and small amounts of protein, vitamins, and minerals. It is pure starch and has a very low nutritional value compared to whole-grain cornmeal.
Cornstarch is commonly used as a thickening agent in cooking and baking, as it can absorb liquids and increase the viscosity of sauces, gravies, and puddings. It is also used as a coating for fried foods to provide a crisp texture. It is a gluten-free ingredient and can be used as a thickener for people with gluten sensitivity or celiac disease.
Cornstarch is typically used in small amounts and is not a significant source of nutrition in the diet. It is often used as a thickener in combination with other ingredients, and when consumed in moderation, it can be included as part of a healthy diet.
Cornstarch is not an excellent source of any particular vitamin.
Rye grain (Secale cereale) is a cereal grain that is closely related to wheat and barley.
It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins like niacin and folate, as well as minerals like iron, zinc, and magnesium.
The high fiber content of rye grain has been linked to improved digestion, weight management, and lower cholesterol levels. It also contains a unique type of dietary fiber called arabinoxylan, which has been shown to have a prebiotic effect on gut health.
Rye grain is commonly used in bread making and traditional dishes such as rye porridge and crisp bread. It can also be milled into flour and used in baking or cooked and eaten as a side dish.
Rye grain is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E, and Vitamin K.
Cornstarch vs Rye grain Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing cornstarch vs rye grain.
This comparison will start by comparing the caloric value of cornstarch and rye grain and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Cornstarch vs Rye grain Calories
Most calories in grains come from carbs.
Comparing rye grain vs cornstarch for weight loss, rye grain is slightly lower in calories, with 338 calories per 100 grams, compared to 381 calories per 100 grams of cornstarch.
However, both cornstarch and rye grain can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Cornstarch vs Rye grain Protein
Grains and most grain products, including cornstarch and rye grain, 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.
Rye grain offers around 97% more protein than cornstarch.
Rye grain has 10.3 grams of protein per 100 grams, while cornstarch has 0.3 grams of protein per 100 grams.
Cornstarch vs Rye grain 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 cornstarch and rye grain.
The total amount of carbohydrates is around 17% higher in cornstarch than in rye grain. It has 91.3 grams per 100 grams, compared to 75.9 grams in rye grain.
There’s less sugar in cornstarch than in rye grain, 100% precisely.
That said, 100 grams of cornstarch contains 0 grams of sugar, while the same amount of rye grain contains 1 grams.
Lastly, let’s take a look at the dietary fiber in cornstarch and rye grain.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 15.1 grams of fiber per 100 grams, rye grain is a better source of fiber than cornstarch which offers 0.9 grams per 100 gram portion.
Cornstarch vs Rye grain Fats
Like most other grains, cornstarch and rye grain are low in fat.
Fats in cornstarch and rye grain are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in cornstarch and rye grain:
- Cornstarch: 0.1 grams per 100 grams
- Rye grain: 1.6 per 100 grams
Speaking of saturated fats, cornstarch is 100% lower in saturated fats.
Cornstarch and rye grain contain 0 grams and 0.2 grams of saturated fat per 100 grams, respectively.
Cornstarch vs Rye grain Vitamins Content
This section will discuss the vitamin content of cornstarch and rye grain.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Cornstarch has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Cornstarch and rye grain contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins cornstarch and rye grain contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Cornstarch vs Rye grain 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 cornstarch and rye grain comparison focuses on their mineral content.
Cornstarch is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than rye grain.
On the other hand, rye grain is a higher amount of sodium.
Cornstarch and rye grain contain the same amount of fluoride.
Check out the table below to learn how cornstarch and rye grain compare when it comes to mineral content.
The Final Word
This article highlighted the similarities and differences between cornstarch and rye grain.
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.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
- 9 Mistakes Even Seasoned Plant-Based Individuals Make
- Sunflower Seeds vs Broad (Fava) Beans: Which Is Healthier?
- Sunflower Seeds vs White Beans: Difference & Similarities
- Sunflower Seeds vs Pinto Beans: How Are They Different?
- Sunflower Seeds vs Kidney Beans: What’s The Difference?
- Sunflower Seeds vs Chickpea Flour: Which Is Better?