Whole-grain cornmeal vs Wild rice: Which Is Better?

Whole-grain cornmeal 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 whole-grain cornmeal and wild rice and help you learn more about their similarities and differences.

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).

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.

Whole-grain cornmeal 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 whole-grain cornmeal vs wild rice.

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

Whole-grain cornmeal vs Wild rice Calories

Most calories in grains come from carbs.

Comparing wild rice vs whole-grain cornmeal for weight loss, wild rice is slightly lower in calories, with 357 calories per 100 grams, compared to 362 calories per 100 grams of whole-grain cornmeal.

However, both whole-grain cornmeal 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.

Whole-grain cornmeal vs Wild rice Protein

Grains and most grain products, including whole-grain cornmeal 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 45% more protein than whole-grain cornmeal.

Wild rice has 14.7 grams of protein per 100 grams, while whole-grain cornmeal has 8.1 grams of protein per 100 grams.

Whole-grain cornmeal 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 whole-grain cornmeal and wild rice.

The total amount of carbohydrates is around 3% higher in whole-grain cornmeal than in wild rice. It has 76.9 grams per 100 grams, compared to 74.9 grams in wild rice.

There’s less sugar in whole-grain cornmeal than in wild rice, 76% precisely.

That said, 100 grams of whole-grain cornmeal contains 0.6 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 whole-grain cornmeal and wild rice.

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 wild rice which whole-grain cornmeal offers 6.2 grams per 100 gram portion.

Whole-grain cornmeal vs Wild rice Fats

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

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

Total fat in whole-grain cornmeal and wild rice:

• Whole-grain cornmeal: 3.6 grams per 100 grams
• Wild rice: 1.1 per 100 grams

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

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

Whole-grain cornmeal vs Wild rice Vitamins Content

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

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

Whole-grain cornmeal has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, wild rice has a higher amount of vitamin A, and vitamin B1 (Thiamine).

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

Whole-grain cornmeal 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 whole-grain cornmeal and wild rice comparison focuses on their mineral content.

Whole-grain cornmeal is a better source of calcium, copper, magnesium, manganese, phosphorus, potassium, and zinc than wild rice.

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

Whole-grain cornmeal and wild rice contain the same amount of fluoride.

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

The Final Word

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