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Rice vs Maize - 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.
Rice Maize
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
Rice Maize
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
10
Rice
13
Maize
Mineral Summary Score
9
Rice
13
Maize

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
Rice
5
:
3
Maize
Contains more Iron +130.8%
Contains more Calcium +400%
Contains more Copper +27.8%
Contains less Sodium -93.3%
Contains more Potassium +671.4%
Contains more Magnesium +208.3%
Contains more Phosphorus +107%
Equal in Zinc - 0.46
Contains more Iron +130.8%
Contains more Calcium +400%
Contains more Copper +27.8%
Contains less Sodium -93.3%
Contains more Potassium +671.4%
Contains more Magnesium +208.3%
Contains more Phosphorus +107%
Equal in Zinc - 0.46

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
Rice
2
:
7
Maize
Contains more Folic acid (B9) +∞%
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 +∞%
Equal in Vitamin B1 - 0.155
Equal in Vitamin B6 - 0.093
Contains more Folic acid (B9) +∞%
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 +∞%
Equal in Vitamin B1 - 0.155
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
16%
Rice
20%
Maize
Carbohydrates
28%
Rice
19%
Maize
Fats
1%
Rice
6%
Maize

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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 Rice Maize Opinion
Calories 130 86 Rice
Protein 2.69 3.27 Maize
Fats 0.28 1.35 Maize
Vitamin C 0 6.8 Maize
Carbs 28.17 18.7 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 0.52 Rice
Calcium 10 2 Rice
Potassium 35 270 Maize
Magnesium 12 37 Maize
Sugars 0.05 6.26 Maize
Fiber 0.4 2 Maize
Copper 0.069 0.054 Rice
Zinc 0.49 0.46 Rice
Starch 5.7 Maize
Phosphorus 43 89 Maize
Sodium 1 15 Rice
Vitamin A 0 187 Maize
Vitamin E 0.04 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.163 0.155 Rice
Vitamin B2 0.013 0.055 Maize
Vitamin B3 1.476 1.77 Maize
Vitamin B5 0.39 0.717 Maize
Vitamin B6 0.093 0.093
Vitamin B12 0 0
Vitamin K 0 0.3 Maize
Folic acid (B9) 55 0 Rice
Trans Fat 0 Rice
Saturated Fat 0.077 0.325 Rice
Monounsaturated Fat 0.088 0.432 Maize
Polyunsaturated fat 0.076 0.487 Maize
Tryptophan 0.031 0.023 Rice
Threonine 0.096 0.129 Maize
Isoleucine 0.116 0.129 Maize
Leucine 0.222 0.348 Maize
Lysine 0.097 0.137 Maize
Methionine 0.063 0.067 Maize
Phenylalanine 0.144 0.15 Maize
Valine 0.164 0.185 Maize
Histidine 0.063 0.089 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.