Cornstarch vs White rice: Which One is Better for You?
Cornstarch and white rice 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 white rice 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.
White rice (Oryza sativa) has had its husk, bran, and germ removed, leaving only the starchy endosperm. This process, called milling, makes the rice less nutritious but increases its shelf life and gives it a lighter color and texture.
White rice is a good source of carbohydrates, small amounts of protein, and fiber. It is gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
White 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 and sushi. 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.
White rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease. However, brown rice and other types of whole grains are less nutritious than brown rice, as it has had its bran and germ removed.
White rice is an excellent source of Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).
Cornstarch vs White rice 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 white rice.
This comparison will start by comparing the caloric value of cornstarch and white rice and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Cornstarch vs White rice Calories
Most calories in grains come from carbs.
Comparing white rice vs cornstarch for weight loss, white rice is slightly lower in calories, with 360 calories per 100 grams, compared to 381 calories per 100 grams of cornstarch.
However, both cornstarch and white rice 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 White rice Protein
Grains and most grain products, including cornstarch and white rice, 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.
White rice offers around 96% more protein than cornstarch.
White rice has 6.6 grams of protein per 100 grams, while cornstarch has 0.3 grams of protein per 100 grams.
Cornstarch vs White rice 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 white rice.
The total amount of carbohydrates is around 13% higher in cornstarch than in white rice. It has 91.3 grams per 100 grams, compared to 79.3 grams in white rice.
There’s less sugar in cornstarch than in white rice, 100% precisely.
That said, 100 grams of cornstarch contains 0 grams of sugar, while the same amount of white rice contains 1.9 grams.
Lastly, let’s take a look at the dietary fiber in cornstarch and white rice.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.3 grams of fiber per 100 grams, white rice is a better source of fiber than cornstarch which offers 0.9 grams per 100 gram portion.
Cornstarch vs White rice Fats
Like most other grains, cornstarch and white rice are low in fat.
Fats in cornstarch and white rice are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in cornstarch and white rice:
- Cornstarch: 0.1 grams per 100 grams
- White rice: 0.6 per 100 grams
Speaking of saturated fats, cornstarch is 100% lower in saturated fats.
Cornstarch and white rice contain 0 grams and 0.2 grams of saturated fat per 100 grams, respectively.
Cornstarch vs White rice Vitamins Content
This section will discuss the vitamin content of cornstarch and white rice.
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 white rice contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins cornstarch and white rice 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 White rice 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 white rice comparison focuses on their mineral content.
Cornstarch is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than white rice.
On the other hand, white rice is a higher amount of sodium.
Cornstarch and white rice contain the same amount of fluoride.
Check out the table below to learn how cornstarch and white rice compare when it comes to mineral content.
The Final Word
This article highlighted the similarities and differences between cornstarch and white rice.
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.
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- It's regularly updated.
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