Cornstarch vs. White Rice
Nutrition comparison of Cornstarch and Cooked White Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornstarch
versus
cooked
white rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornstarch and white rice:
- Both white rice and cornstarch are high in calories.
- White rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Cornstarch (Cornstarch) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and cornstarch are high in calories. Cornstarch has 193% more calories than white rice - white rice has 130 calories per 100 grams and cornstarch has 381 calories.
For macronutrient ratios, cornstarch is lighter in protein, heavier in carbs and similar to white rice for fat. Cornstarch has a macronutrient ratio of 0:100:0 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornstarch | White Rice | |
|---|---|---|
| Protein | ~ | 8% |
| Carbohydrates | 100% | 91% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cornstarch is high in carbohydrates and white rice has 69% less carbohydrates than cornstarch - white rice has 28.6g of total carbs per 100 grams and cornstarch has 91.3g of carbohydrates.
dietary fiber
Cornstarch has 200% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and cornstarch has 0.9g of dietary fiber.
Protein
protein
White rice has 815% more protein than cornstarch - white rice has 2.4g of protein per 100 grams and cornstarch has 0.26g of protein.
Fat
saturated fat
Both white rice and cornstarch are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and cornstarch has 0.01g of saturated fat.
Vitamins
The B Vitamins
White rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cornstarch | White Rice | |
|---|---|---|
| Thiamin | ~ | 0.167 MG |
| Riboflavin | ~ | 0.016 MG |
| Niacin | ~ | 1.835 MG |
| Pantothenic acid | ~ | 0.411 MG |
| Vitamin B6 | ~ | 0.05 MG |
| Folate | ~ | 58 UG |
Minerals
calcium
White rice and cornstarch contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and cornstarch has 2mg of calcium.
iron
White rice has 217% more iron than cornstarch - white rice has 1.5mg of iron per 100 grams and cornstarch has 0.47mg of iron.
potassium
White rice and cornstarch contain similar amounts of potassium - white rice has 29mg of potassium per 100 grams and cornstarch has 3mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cornstarch and white rice contain small amounts of linoleic acid.
| Cornstarch | White Rice | |
|---|---|---|
| linoleic acid | 0.025 G | 0.046 G |
| Total | 0.025 G | 0.046 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cornstarch (Cornstarch) and White Rice (Rice, white, medium-grain, enriched, cooked) .
Cornstarch g
()
|
Daily Values (%) |
Cooked White Rice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white rice or cornstarch contain more calories in 100 grams?Both white rice and cornstarch are high in calories. Cornstarch has 190% more calories than white rice - white rice has 130 calories in 100g and cornstarch has 381 calories.
Does white rice or cornstarch have more carbohydrates?
By weight, cornstarch is high in carbohydrates and white rice has 70% fewer carbohydrates than cornstarch - white rice has 28.6g of carbs for 100g and cornstarch has 91.3g of carbohydrates.