• Home
  • Guides
  • Cornstarch vs Wild rice: Which One is Better for You?

Cornstarch vs Wild rice: Which One is Better for You?

This article explains the key similarities and differences between cornstarch and wild rice, foods from the grains food group. Read on to learn more about the cornstarch vs wild rice comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 25, 2023.

Cornstarch and wild 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 wild 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.

Wild rice

Wild rice (Zizania aquatica) is a type of cereal grain that is native to North America, specifically the Great Lakes region and the St. Lawrence River area.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like zinc, iron, and B vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Wild rice has a nutty and slightly earthy flavor and is often used as a side dish or as an ingredient in salads, soups, and stuffings. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Wild rice is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also considered a sustainable crop, as it can be grown in various habitats, including shallow water, and doesn’t require chemical fertilizers or pesticides.

Wild rice is an excellent source of Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.

Cornstarch vs Wild 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 wild rice.

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

CornstarchWild rice
Energy381 kcal357 kcal
Carbs91.3 g74.9 g
Sugar0 g2.5 g
Fiber0.9 g6.2 g
Protein0.26 g14.7 g
Fat0.05 g1.08 g
Saturated Fat0.009 g0.156 g

Cornstarch vs Wild rice Calories

Most calories in grains come from carbs.

Comparing wild rice vs cornstarch for weight loss, wild rice is slightly lower in calories, with 357 calories per 100 grams, compared to 381 calories per 100 grams of cornstarch.

However, both cornstarch and wild 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 Wild rice Protein

Grains and most grain products, including cornstarch and wild 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.

Wild rice offers around 98% more protein than cornstarch.

Wild rice has 14.7 grams of protein per 100 grams, while cornstarch has 0.3 grams of protein per 100 grams.

Cornstarch vs Wild 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 wild rice.

The total amount of carbohydrates is around 18% higher in cornstarch than in wild rice. It has 91.3 grams per 100 grams, compared to 74.9 grams in wild rice.

There’s less sugar in cornstarch than in wild rice, 100% precisely.

That said, 100 grams of cornstarch contains 0 grams of sugar, while the same amount of wild rice contains 2.5 grams.

Lastly, let’s take a look at the dietary fiber in cornstarch and wild rice.

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

With 6.2 grams of fiber per 100 grams, wild rice is a better source of fiber than cornstarch which offers 0.9 grams per 100 gram portion.

Cornstarch vs Wild rice Fats

Like most other grains, cornstarch and wild rice are low in fat.

Fats in cornstarch and wild rice are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in cornstarch and wild rice:

  • Cornstarch: 0.1 grams per 100 grams
  • Wild rice: 1.1 per 100 grams

Speaking of saturated fats, cornstarch is 100% lower in saturated fats.

Cornstarch and wild rice contain 0 grams and 0.2 grams of saturated fat per 100 grams, respectively.

Cornstarch vs Wild rice Vitamins Content

This section will discuss the vitamin content of cornstarch and wild 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 wild 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 wild rice contain side by side, so you can easily compare them.

CornstarchWild rice
Vitamin A019 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)00.115 mg
Vitamin B2 (Riboflavin)00.262 mg
Vitamin B3 (Niacin)06.73 mg
Vitamin B5 (Pantothenic acid)01.07 mg
Vitamin B6 (Pyroxidine)00.391 mg
Vitamin B9 (Folate)095 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.82 mg
Vitamin K01.9 µg

Cornstarch vs Wild 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 wild rice comparison focuses on their mineral content.

Cornstarch is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc than wild rice.

On the other hand, wild rice is a higher amount of sodium.

Cornstarch and wild rice contain the same amount of fluoride, and selenium.

Check out the table below to learn how cornstarch and wild rice compare when it comes to mineral content.

CornstarchWild rice
Calcium2 mg21 mg
Copper0.05 mg0.524 mg
Iron0.47 mg1.96 mg
Magnesium3 mg177 mg
Manganese0.053 mg1.33 mg
Phosphorus13 mg433 mg
Potassium3 mg427 mg
Selenium2.8 µg2.8 µg
Sodium9 mg7 mg
Zinc0.06 mg5.96 mg

The Final Word

This article highlighted the similarities and differences between cornstarch and wild 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.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.