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Corn vs. Brown rice — In-Depth Nutrition Comparison

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A recap on differences between Corn and Brown rice

  • Corn is higher in Vitamin B5, and Vitamin C, yet Brown rice is higher in Manganese, Selenium, Vitamin B1, Copper, and Vitamin B3.
  • Brown rice covers your daily Manganese needs 35% more than Corn.

Food varieties used in this article are Corn, sweet, yellow, cooked, boiled, drained, without salt and Rice, brown, long-grain, cooked.

Infographic

Corn vs Brown rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Corn
Corn
2
:
7
Brown rice
Brown rice
Contains more Potassium +153.5%
Contains less Sodium -75%
Contains more Iron +24.4%
Contains more Magnesium +50%
Contains more Phosphorus +33.8%
Contains more Zinc +14.5%
Contains more Copper +116.3%
Contains more Manganese +483.2%
Contains more Selenium +2800%
Equal in Calcium - 3
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Potassium +153.5%
Contains less Sodium -75%
Contains more Iron +24.4%
Contains more Magnesium +50%
Contains more Phosphorus +33.8%
Contains more Zinc +14.5%
Contains more Copper +116.3%
Contains more Manganese +483.2%
Contains more Selenium +2800%
Equal in Calcium - 3

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Corn
Corn
6
:
4
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +108.4%
Contains more Vitamin B6 +13%
Contains more Folate +155.6%
Contains more Vitamin K +100%
Contains more Vitamin E +88.9%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B2 +21.1%
Contains more Vitamin B3 +52.2%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +108.4%
Contains more Vitamin B6 +13%
Contains more Folate +155.6%
Contains more Vitamin K +100%
Contains more Vitamin E +88.9%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B2 +21.1%
Contains more Vitamin B3 +52.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
4
:
1
Brown rice
Brown rice
Contains more Protein +24.5%
Contains more Fats +54.6%
Contains more Other +59.1%
Contains more Carbs +21.9%
Equal in Water - 70.27
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +24.5%
Contains more Fats +54.6%
Contains more Other +59.1%
Contains more Carbs +21.9%
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
3
:
0
Brown rice
Brown rice
Contains less Saturated Fat -24.2%
Contains more Polyunsaturated fat +64.8%
Equal in Monounsaturated Fat - 0.369
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -24.2%
Contains more Polyunsaturated fat +64.8%
Equal in Monounsaturated Fat - 0.369

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn
Corn
4
:
1
Brown rice
Brown rice
Contains more Sucrose +1041.7%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +245.7%
Corn
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +1041.7%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +245.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn Brown rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn Brown rice Opinion
Net carbs 18.58g 23.98g Brown rice
Protein 3.41g 2.74g Corn
Fats 1.5g 0.97g Corn
Carbs 20.98g 25.58g Brown rice
Calories 96kcal 123kcal Brown rice
Starch 7.17g 24.79g Brown rice
Fructose 0.79g 0g Corn
Sugar 4.54g 0.24g Brown rice
Fiber 2.4g 1.6g Corn
Calcium 3mg 3mg
Iron 0.45mg 0.56mg Brown rice
Magnesium 26mg 39mg Brown rice
Phosphorus 77mg 103mg Brown rice
Potassium 218mg 86mg Corn
Sodium 1mg 4mg Corn
Zinc 0.62mg 0.71mg Brown rice
Copper 0.049mg 0.106mg Brown rice
Manganese 0.167mg 0.974mg Brown rice
Selenium 0.2µg 5.8µg Brown rice
Vitamin A 263IU 0IU Corn
Vitamin A RAE 13µg 0µg Corn
Vitamin E 0.09mg 0.17mg Brown rice
Vitamin C 5.5mg 0mg Corn
Vitamin B1 0.093mg 0.178mg Brown rice
Vitamin B2 0.057mg 0.069mg Brown rice
Vitamin B3 1.683mg 2.561mg Brown rice
Vitamin B5 0.792mg 0.38mg Corn
Vitamin B6 0.139mg 0.123mg Corn
Folate 23µg 9µg Corn
Vitamin K 0.4µg 0.2µg Corn
Tryptophan 0.023mg 0.033mg Brown rice
Threonine 0.133mg 0.095mg Corn
Isoleucine 0.133mg 0.109mg Corn
Leucine 0.358mg 0.214mg Corn
Lysine 0.141mg 0.099mg Corn
Methionine 0.069mg 0.058mg Corn
Phenylalanine 0.155mg 0.133mg Corn
Valine 0.191mg 0.151mg Corn
Histidine 0.091mg 0.066mg Corn
Saturated Fat 0.197g 0.26g Corn
Monounsaturated Fat 0.374g 0.369g Corn
Polyunsaturated fat 0.603g 0.366g Corn
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Corn
14%
Brown rice
Minerals Daily Need Coverage Score
14%
Corn
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 14)
Which food is cheaper?
Corn
Corn is cheaper (difference - $0.8)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 4.3g)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.