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Maize vs Rice - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Rice
Rice is cheaper (difference - $0.2)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.248g)
Which food contains less Sugars?
Rice
Rice contains less Sugars (difference - 6.21g)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Maize
Maize is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Maize Rice
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Maize Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Maize
10
Rice
Mineral Summary Score
13
Maize
9
Rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
3
:
5
Rice
Contains more Potassium +671.4%
Contains more Magnesium +208.3%
Contains more Phosphorus +107%
Contains more Iron +130.8%
Contains more Calcium +400%
Contains more Copper +27.8%
Contains less Sodium -93.3%
Equal in Zinc - 0.49
Contains more Potassium +671.4%
Contains more Magnesium +208.3%
Contains more Phosphorus +107%
Contains more Iron +130.8%
Contains more Calcium +400%
Contains more Copper +27.8%
Contains less Sodium -93.3%
Equal in Zinc - 0.49

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
7
:
2
Rice
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +19.9%
Contains more Vitamin B5 +83.8%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B1 - 0.163
Equal in Vitamin B6 - 0.093
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +19.9%
Contains more Vitamin B5 +83.8%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B1 - 0.163
Equal in Vitamin B6 - 0.093

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
20%
Maize
16%
Rice
Carbohydrates
19%
Maize
28%
Rice
Fats
6%
Maize
1%
Rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Maize Rice Opinion
Calories 86 130 Rice
Protein 3.27 2.69 Maize
Fats 1.35 0.28 Maize
Vitamin C 6.8 0 Maize
Carbs 18.7 28.17 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 1.2 Rice
Calcium 2 10 Rice
Potassium 270 35 Maize
Magnesium 37 12 Maize
Sugars 6.26 0.05 Maize
Fiber 2 0.4 Maize
Copper 0.054 0.069 Rice
Zinc 0.46 0.49 Rice
Starch 5.7 Maize
Phosphorus 89 43 Maize
Sodium 15 1 Rice
Vitamin A 187 0 Maize
Vitamin E 0.07 0.04 Maize
Vitamin D 0 0
Vitamin B1 0.155 0.163 Rice
Vitamin B2 0.055 0.013 Maize
Vitamin B3 1.77 1.476 Maize
Vitamin B5 0.717 0.39 Maize
Vitamin B6 0.093 0.093
Vitamin B12 0 0
Vitamin K 0.3 0 Maize
Folic acid (B9) 0 55 Rice
Trans Fat 0 Rice
Saturated Fat 0.325 0.077 Rice
Monounsaturated Fat 0.432 0.088 Maize
Polyunsaturated fat 0.487 0.076 Maize
Tryptophan 0.023 0.031 Rice
Threonine 0.129 0.096 Maize
Isoleucine 0.129 0.116 Maize
Leucine 0.348 0.222 Maize
Lysine 0.137 0.097 Maize
Methionine 0.067 0.063 Maize
Phenylalanine 0.15 0.144 Maize
Valine 0.185 0.164 Maize
Histidine 0.089 0.063 Maize
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.