Cornmeal Yellow vs Rice White
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Cornmeal Yellow has more protein per 100 calories: 2.42 g against 2.01 g.
- Rice White is lighter per 100 g: 124 kcal against 346 kcal.
- Cornmeal Yellow leads in 25 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
- Rice White leads in 10 micronutrients, including Pantothenic Acid (B5), Choline, Vitamin E.
Per 100 calories
| Nutrient | Cornmeal Yellow | Rice White |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 2.42 g | 2.01 g |
| Carbs | 21.1 g | 21.7 g |
| Fat | 0.769 g | 0.202 g |
| Vitamins | ||
| Vitamin A | 4.63 µg | 0 µg |
| Thiamin (B1) | 0.198 mg | 0.085 mg |
| Riboflavin (B2) | 0.118 mg | 0.013 mg |
| Niacin (B3) | 1.45 mg | 1.06 mg |
| Pantothenic Acid (B5) | 0.108 mg | 0.288 mg |
| Vitamin B6 | 0.127 mg | 0.065 mg |
| Folate | 70.4 µg | 26.6 µg |
| Choline | 0 mg | 1.69 mg |
| Vitamin E | 0 mg | 0.02 mg |
| Minerals | ||
| Calcium | 97.4 mg | 5.84 mg |
| Iron | 1.49 mg | 0.679 mg |
| Magnesium | 18.2 mg | 7.75 mg |
| Phosphorus | 200 mg | 30.3 mg |
| Potassium | 60.9 mg | 26.9 mg |
| Sodium | 378 mg | 1.01 mg |
| Zinc | 0.423 mg | 0.33 mg |
| Copper | 0.041 mg | 0.048 mg |
| Manganese | 0.108 mg | 0.293 mg |
| Selenium | 0 µg | 6.27 µg |
| Carbohydrates | ||
| Fiber | 1.94 g | 0.564 g |
| Sugar | 0 g | 0.064 g |
| Fructose | 0 g | 0.016 g |
| Fats | ||
| Polyunsaturated Fat | 0.346 g | 0.054 g |
| Monounsaturated Fat | 0.2 g | 0.056 g |
| Saturated Fat | 0.107 g | 0.048 g |
| Omega-6 (Linoleic Acid) | 0.336 g | 0.045 g |
| Amino Acids | ||
| Histidine | 0.073 g | 0.048 g |
| Isoleucine | 0.086 g | 0.089 g |
| Leucine | 0.288 g | 0.17 g |
| Lysine | 0.067 g | 0.068 g |
| Methionine | 0.05 g | 0.048 g |
| Cystine | 0.044 g | 0.041 g |
| Phenylalanine | 0.119 g | 0.107 g |
| Tyrosine | 0.097 g | 0.065 g |
| Threonine | 0.089 g | 0.073 g |
| Tryptophan | 0.018 g | 0.024 g |
| Valine | 0.121 g | 0.124 g |
| Arginine | 0.119 g | 0.17 g |
| Alanine | 0.174 g | 0.117 g |
| Serine | 0.164 g | 0.197 g |
| Proline | 0.476 g | 0.388 g |
| Glycine | 0.098 g | 0.093 g |
| Aspartic Acid | 0.215 g | 0.105 g |
| Glutamic Acid | 0.115 g | 0.104 g |
Per 100 grams
| Nutrient | Cornmeal Yellow | Rice White |
|---|---|---|
| Calories | 346 kcal | 124 kcal |
| Protein | 8.37 g | 2.5 g |
| Carbs | 72.8 g | 27 g |
| Fat | 2.66 g | 0.251 g |
| Vitamins | ||
| Vitamin A | 16 µg | 0 µg |
| Thiamin (B1) | 0.684 mg | 0.105 mg |
| Riboflavin (B2) | 0.407 mg | 0.016 mg |
| Niacin (B3) | 5.02 mg | 1.32 mg |
| Pantothenic Acid (B5) | 0.373 mg | 0.358 mg |
| Vitamin B6 | 0.438 mg | 0.081 mg |
| Folate | 243 µg | 33 µg |
| Choline | 0 mg | 2.1 mg |
| Vitamin E | 0 mg | 0.025 mg |
| Minerals | ||
| Calcium | 337 mg | 7.25 mg |
| Iron | 5.15 mg | 0.843 mg |
| Magnesium | 63 mg | 9.63 mg |
| Phosphorus | 693 mg | 37.6 mg |
| Potassium | 211 mg | 33.4 mg |
| Sodium | 1,307 mg | 1.25 mg |
| Zinc | 1.46 mg | 0.41 mg |
| Copper | 0.14 mg | 0.06 mg |
| Manganese | 0.373 mg | 0.364 mg |
| Selenium | 0 µg | 7.78 µg |
| Carbohydrates | ||
| Fiber | 6.7 g | 0.7 g |
| Sugar | 0 g | 0.08 g |
| Fructose | 0 g | 0.02 g |
| Fats | ||
| Polyunsaturated Fat | 1.2 g | 0.067 g |
| Monounsaturated Fat | 0.692 g | 0.069 g |
| Saturated Fat | 0.371 g | 0.06 g |
| Omega-6 (Linoleic Acid) | 1.16 g | 0.056 g |
| Amino Acids | ||
| Histidine | 0.251 g | 0.06 g |
| Isoleucine | 0.298 g | 0.11 g |
| Leucine | 0.996 g | 0.211 g |
| Lysine | 0.232 g | 0.085 g |
| Methionine | 0.174 g | 0.059 g |
| Cystine | 0.152 g | 0.051 g |
| Phenylalanine | 0.411 g | 0.133 g |
| Tyrosine | 0.335 g | 0.081 g |
| Threonine | 0.308 g | 0.09 g |
| Tryptophan | 0.062 g | 0.03 g |
| Valine | 0.417 g | 0.154 g |
| Arginine | 0.412 g | 0.211 g |
| Alanine | 0.602 g | 0.145 g |
| Serine | 0.566 g | 0.245 g |
| Proline | 1.65 g | 0.481 g |
| Glycine | 0.34 g | 0.116 g |
| Aspartic Acid | 0.744 g | 0.13 g |
| Glutamic Acid | 0.398 g | 0.129 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Cornmeal Yellow and Rice White, including preparation variants and research-cited compound levels, or compare any two foods.