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  6. Corn vs. Wild rice

Corn vs. Wild rice — In-Depth Nutrition Comparison

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What are the differences between Corn and Wild rice?

  • Corn is higher in Vitamin B5, and Vitamin C, however, Wild rice is richer in Copper, Zinc, and Manganese.
  • Corn's daily need coverage for Vitamin B5 is 13% more.
  • Wild rice has less Sugar.

We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Wild rice, cooked types in this article.

Infographic

Corn vs Wild 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
Wild rice
Wild rice
Contains more Potassium +115.8%
Contains less Sodium -66.7%
Contains more Iron +33.3%
Contains more Magnesium +23.1%
Contains more Zinc +116.1%
Contains more Copper +146.9%
Contains more Manganese +68.9%
Contains more Selenium +300%
Equal in Calcium - 3
Equal in Phosphorus - 82
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Potassium +115.8%
Contains less Sodium -66.7%
Contains more Iron +33.3%
Contains more Magnesium +23.1%
Contains more Zinc +116.1%
Contains more Copper +146.9%
Contains more Manganese +68.9%
Contains more Selenium +300%
Equal in Calcium - 3
Equal in Phosphorus - 82

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
Wild rice
Wild rice
Contains more Vitamin A +8666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.8%
Contains more Vitamin B3 +30.8%
Contains more Vitamin B5 +414.3%
Contains more Vitamin E +166.7%
Contains more Vitamin B2 +52.6%
Contains more Folate +13%
Contains more Vitamin K +25%
Equal in Vitamin B6 - 0.135
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +8666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.8%
Contains more Vitamin B3 +30.8%
Contains more Vitamin B5 +414.3%
Contains more Vitamin E +166.7%
Contains more Vitamin B2 +52.6%
Contains more Folate +13%
Contains more Vitamin K +25%
Equal in Vitamin B6 - 0.135

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
2
:
3
Wild rice
Wild rice
Contains more Fats +341.2%
Contains more Other +75%
Contains more Protein +17%
Equal in Carbs - 21.34
Equal in Water - 73.93
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Fats +341.2%
Contains more Other +75%
Contains more Protein +17%
Equal in Carbs - 21.34
Equal in Water - 73.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +648%
Contains more Polyunsaturated fat +183.1%
Contains less Saturated Fat -75.1%
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +648%
Contains more Polyunsaturated fat +183.1%
Contains less Saturated Fat -75.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn
Corn
5
:
0
Wild rice
Wild rice
Contains more Starch +∞%
Contains more Sucrose +730.3%
Contains more Glucose +320%
Contains more Fructose +295%
Contains more Maltose +∞%
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
Wild rice
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +730.3%
Contains more Glucose +320%
Contains more Fructose +295%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Wild rice Opinion
Net carbs 18.58g 19.54g Wild rice
Protein 3.41g 3.99g Wild rice
Fats 1.5g 0.34g Corn
Carbs 20.98g 21.34g Wild rice
Calories 96kcal 101kcal Wild rice
Starch 7.17g Corn
Fructose 0.79g 0.2g Corn
Sugar 4.54g 0.73g Wild rice
Fiber 2.4g 1.8g Corn
Calcium 3mg 3mg
Iron 0.45mg 0.6mg Wild rice
Magnesium 26mg 32mg Wild rice
Phosphorus 77mg 82mg Wild rice
Potassium 218mg 101mg Corn
Sodium 1mg 3mg Corn
Zinc 0.62mg 1.34mg Wild rice
Copper 0.049mg 0.121mg Wild rice
Manganese 0.167mg 0.282mg Wild rice
Selenium 0.2µg 0.8µg Wild rice
Vitamin A 263IU 3IU Corn
Vitamin A RAE 13µg 0µg Corn
Vitamin E 0.09mg 0.24mg Wild rice
Vitamin C 5.5mg 0mg Corn
Vitamin B1 0.093mg 0.052mg Corn
Vitamin B2 0.057mg 0.087mg Wild rice
Vitamin B3 1.683mg 1.287mg Corn
Vitamin B5 0.792mg 0.154mg Corn
Vitamin B6 0.139mg 0.135mg Corn
Folate 23µg 26µg Wild rice
Vitamin K 0.4µg 0.5µg Wild rice
Tryptophan 0.023mg 0.049mg Wild rice
Threonine 0.133mg 0.127mg Corn
Isoleucine 0.133mg 0.167mg Wild rice
Leucine 0.358mg 0.276mg Corn
Lysine 0.141mg 0.17mg Wild rice
Methionine 0.069mg 0.119mg Wild rice
Phenylalanine 0.155mg 0.195mg Wild rice
Valine 0.191mg 0.232mg Wild rice
Histidine 0.091mg 0.104mg Wild rice
Saturated Fat 0.197g 0.049g Wild rice
Monounsaturated Fat 0.374g 0.05g Corn
Polyunsaturated fat 0.603g 0.213g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn Wild 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
10%
Wild rice
Minerals Daily Need Coverage Score
14%
Corn
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 3.81g)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.148g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.2)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 5)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.