Cornmeal vs. Wild Rice

Nutrition comparison of Cornmeal and Cooked Wild Rice

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cornmeal versus cooked wild rice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cornmeal and wild rice:

  • Both cornmeal and wild rice are high in calories.
  • Cornmeal has more thiamin, pantothenic acid and Vitamin B6.
  • Cornmeal is a great source of iron and protein.
  • Cornmeal is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of cornmeal and wild rice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.

Image of Cornmeal src
Image of Wild Rice src

Calories and Carbs

calories

Both cornmeal and wild rice are high in calories. Cornmeal has 280% more calories than wild rice - cornmeal has 384 calories per 100 grams and wild rice has 101 calories.

For macronutrient ratios, cornmeal is lighter in protein, lighter in carbs and heavier in fat compared to wild rice per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cornmeal Wild Rice
Protein 10% 15%
Carbohydrates 76% 82%
Fat 14% 3%
Alcohol ~ ~

carbohydrates

Cornmeal is high in carbohydrates and wild rice has 71% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and wild rice has 21.3g of carbohydrates.

dietary fiber

Cornmeal is an excellent source of dietary fiber and it has 422% more dietary fiber than wild rice - cornmeal has 9.4g of dietary fiber per 100 grams and wild rice has 1.8g of dietary fiber.

sugar

Cornmeal and wild rice contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and wild rice has 0.73g of sugar.

Protein

protein

Cornmeal is a great source of protein and it has 147% more protein than wild rice - cornmeal has 9.9g of protein per 100 grams and wild rice has 4g of protein.

Fat

saturated fat

Cornmeal and wild rice contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and wild rice has 0.05g of saturated fat.

Vitamins

Vitamin A

Wild rice and cornmeal contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.

Vitamin E

Cornmeal and wild rice contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and wild rice has 0.24mg of Vitamin E.

Vitamin K

Cornmeal and wild rice contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and wild rice has 0.5ug of Vitamin K.

The B Vitamins

Cornmeal has more thiamin, pantothenic acid and Vitamin B6. Both cornmeal and wild rice contain significant amounts of riboflavin, niacin and folate.

Cornmeal Wild Rice
Thiamin 0.3 MG 0.052 MG
Riboflavin 0.093 MG 0.087 MG
Niacin 2.47 MG 1.287 MG
Pantothenic acid 0.595 MG 0.154 MG
Vitamin B6 0.59 MG 0.135 MG
Folate 34 UG 26 UG

Minerals

calcium

Cornmeal and wild rice contain similar amounts of calcium - cornmeal has 6mg of calcium per 100 grams and wild rice has 3mg of calcium.

iron

Cornmeal is a great source of iron and it has 398% more iron than wild rice - cornmeal has 3mg of iron per 100 grams and wild rice has 0.6mg of iron.

potassium

Cornmeal is an excellent source of potassium and it has 219% more potassium than wild rice - cornmeal has 322mg of potassium per 100 grams and wild rice has 101mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both cornmeal and wild rice contain significant amounts of alpha linoleic acid (ALA).

Cornmeal Wild Rice
alpha linoleic acid 0.06 G 0.095 G
Total 0.06 G 0.095 G

omega 6s

Comparing omega-6 fatty acids, cornmeal has more linoleic acid than wild rice per 100 grams.

Cornmeal Wild Rice
other omega 6 0.033 G ~
linoleic acid 2.292 G 0.119 G
Total 2.325 G 0.119 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cornmeal or Wild Rice .

Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Wild Rice (Wild rice, cooked) .

Cornmeal 100g

( 100 g )
Daily Values (%)

Cooked Wild Rice 100g

( 100 g )
384KCAL 19%
280% calories
101KCAL 5%
73G 29%
248% carbohydrates
21G 9%
9.4G 38%
422% dietary fiber
1.8G 7%
1.6G 119% sugar 0.73G
5.9G 9%
>999% total fat
0.34G 1%
1G 6%
>999% saturated fat
0.05G 0.3%
2.1G >999% monounsaturated fat 0.05G
2.4G >999% polyunsaturated fat 0.21G
4MG 0.3%
33% sodium
3MG 0.2%
Vitamins and Minerals
Vitamin A >999%
0.9UG 0.1%
6MG 1%
100% calcium
3MG 0.3%
3MG 17%
400% iron
0.6MG 3%
107MG 35%
234% magnesium
32MG 10%
322MG 14%
219% potassium
101MG 4%
0.3MG 27%
499% thiamin (Vit B1)
0.05MG 5%
0.09MG 9%
riboflavin (Vit B2)
0.09MG 8%
2.5MG 18%
92% niacin (Vit B3)
1.3MG 9%
0.59MG 45%
321% Vitamin B6
0.14MG 10%
0.6MG 12%
300% pantothenic acid (Vit B5)
0.15MG 3%
34UG 9%
31% folate (Vit B9)
26UG 7%
0.37MG 3%
54% Vitamin E
0.24MG 2%
0.2UG 0.2%
Vitamin K 150%
0.5UG 1%
9.9G 20%
147% protein
4G 8%
choline >999%
10MG 2%
0.24MG 20%
100% copper
0.12MG 10%
0.64MG 36%
129% manganese
0.28MG 16%
225MG 32%
174% phosphorus
82MG 12%
6UG 11%
650% selenium
0.8UG 2%
3.1MG 39%
138% zinc
1.3MG 17%
10G Water 640% 74G
62G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does cornmeal or wild rice contain more calories in 100 grams?
Both cornmeal and wild rice are high in calories. Cornmeal has 280% more calories than wild rice - cornmeal has 384 calories in 100g and wild rice has 101 calories.

Does cornmeal or wild rice have more carbohydrates?
By weight, cornmeal is high in carbohydrates and wild rice has 70% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and wild rice has 21.3g of carbohydrates.

Does cornmeal or wild rice contain more potassium?
Cornmeal is a rich source of potassium and it has 220% more potassium than wild rice - cornmeal has 322mg of potassium in 100 grams and wild rice has 101mg of potassium.