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Wild rice vs Maize - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Wild rice
Wild rice contains less Sugars (difference - 3.76g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.169g)
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 is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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.
Wild rice Maize
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wild 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
23
Wild rice
13
Maize
Mineral Summary Score
67
Wild 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
:
0
Maize
Contains more Iron +276.9%
Contains more Calcium +950%
Contains more Potassium +58.1%
Contains more Magnesium +378.4%
Contains more Copper +870.4%
Contains more Zinc +1195.7%
Contains more Phosphorus +386.5%
Contains less Sodium -53.3%
Contains more Iron +276.9%
Contains more Calcium +950%
Contains more Potassium +58.1%
Contains more Magnesium +378.4%
Contains more Copper +870.4%
Contains more Zinc +1195.7%
Contains more Phosphorus +386.5%
Contains less Sodium -53.3%

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
:
3
Maize
Contains more Vitamin E +1071.4%
Contains more Vitamin B2 +376.4%
Contains more Vitamin B3 +280.4%
Contains more Vitamin B5 +49.8%
Contains more Vitamin B6 +320.4%
Contains more Vitamin K +533.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +884.2%
Contains more Vitamin B1 +34.8%
Contains more Vitamin E +1071.4%
Contains more Vitamin B2 +376.4%
Contains more Vitamin B3 +280.4%
Contains more Vitamin B5 +49.8%
Contains more Vitamin B6 +320.4%
Contains more Vitamin K +533.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +884.2%
Contains more Vitamin B1 +34.8%

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
88%
Wild rice
20%
Maize
Carbohydrates
75%
Wild rice
19%
Maize
Fats
5%
Wild 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 Wild rice Maize Opinion
Calories 357 86 Wild rice
Protein 14.73 3.27 Wild rice
Fats 1.08 1.35 Maize
Vitamin C 0 6.8 Maize
Carbs 74.9 18.7 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 0.52 Wild rice
Calcium 21 2 Wild rice
Potassium 427 270 Wild rice
Magnesium 177 37 Wild rice
Sugars 2.5 6.26 Maize
Fiber 6.2 2 Wild rice
Copper 0.524 0.054 Wild rice
Zinc 5.96 0.46 Wild rice
Starch 5.7 Maize
Phosphorus 433 89 Wild rice
Sodium 7 15 Wild rice
Vitamin A 19 187 Maize
Vitamin E 0.82 0.07 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.155 Maize
Vitamin B2 0.262 0.055 Wild rice
Vitamin B3 6.733 1.77 Wild rice
Vitamin B5 1.074 0.717 Wild rice
Vitamin B6 0.391 0.093 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 0.3 Wild rice
Folic acid (B9) 0 0
Trans Fat 0 Wild rice
Saturated Fat 0.156 0.325 Wild rice
Monounsaturated Fat 0.159 0.432 Maize
Polyunsaturated fat 0.676 0.487 Wild rice
Tryptophan 0.179 0.023 Wild rice
Threonine 0.469 0.129 Wild rice
Isoleucine 0.618 0.129 Wild rice
Leucine 1.018 0.348 Wild rice
Lysine 0.629 0.137 Wild rice
Methionine 0.438 0.067 Wild rice
Phenylalanine 0.721 0.15 Wild rice
Valine 0.858 0.185 Wild rice
Histidine 0.384 0.089 Wild rice
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.