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

White 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 white rice and whole-grain cornmeal and help you learn more about their similarities and differences.

White rice

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).

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).

White 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 white rice vs whole-grain cornmeal.

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

White rice vs Whole-grain cornmeal Calories

Most calories in grains come from carbs.

Comparing white rice vs whole-grain cornmeal for weight loss, white rice is slightly lower in calories, with 360 calories per 100 grams, compared to 362 calories per 100 grams of whole-grain cornmeal.

However, both white 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.

White rice vs Whole-grain cornmeal Protein

Grains and most grain products, including white 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 19% more protein than white rice.

Whole-grain cornmeal has 8.1 grams of protein per 100 grams, while white rice has 6.6 grams of protein per 100 grams.

White 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 white rice and whole-grain cornmeal.

The total amount of carbohydrates is around 3% higher in white rice than in whole-grain cornmeal. It has 79.3 grams per 100 grams, compared to 76.9 grams in whole-grain cornmeal.

There’s less sugar in whole-grain cornmeal than in white rice, 68% precisely.

That said, 100 grams of whole-grain cornmeal contains 0.6 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 white 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 white rice which offers 3.3 grams per 100 gram portion.

White rice vs Whole-grain cornmeal Fats

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

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

Total fat in white rice and whole-grain cornmeal:

• White rice: 0.6 grams per 100 grams
• Whole-grain cornmeal: 3.6 per 100 grams

Speaking of saturated fats, white rice is 60% lower in saturated fats.

White rice and whole-grain cornmeal contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.

White rice vs Whole-grain cornmeal Vitamins Content

This section will discuss the vitamin content of white 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.

White rice has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

However, whole-grain cornmeal has a higher amount of vitamin B5 (Pantothenic acid), and vitamin K.

White 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 white rice and whole-grain cornmeal contain side by side, so you can easily compare them.

White 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 white rice and whole-grain cornmeal comparison focuses on their mineral content.

White rice is a better source of copper, iron, magnesium, phosphorus, potassium, sodium, and zinc than whole-grain cornmeal.

On the other hand, whole-grain cornmeal is a higher amount of calcium, manganese, and selenium.

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

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

The Final Word

This article highlighted the similarities and differences between white 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.