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  6. Corn grain vs. Rice

Corn grain vs. Rice — In-Depth Nutrition Comparison

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How are Corn grain and Rice different?

  • Corn grain has more Vitamin B6, Fiber, Magnesium, Copper, Phosphorus, Iron, Vitamin B1, Zinc, Selenium, and Vitamin B2 than Rice.
  • Daily need coverage for Vitamin B6 from Corn grain is 41% higher.
  • Corn grain contains 18 times more Fiber than Rice. While Corn grain contains 7.3g of Fiber, Rice contains only 0.4g.

Corn grain, yellow and Rice, white, long-grain, regular, enriched, cooked are the varieties used in this article.

Infographic

Corn grain vs 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 grain
Corn grain
8
:
2
Rice
Rice
Contains more Iron +125.8%
Contains more Magnesium +958.3%
Contains more Phosphorus +388.4%
Contains more Potassium +720%
Contains more Zinc +351%
Contains more Copper +355.1%
Contains more Selenium +106.7%
Contains more Calcium +42.9%
Contains less Sodium -97.1%
Equal in Manganese - 0.472
Corn grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 102% 91% 90% 26% 5% 61% 105% 64% 85%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Iron +125.8%
Contains more Magnesium +958.3%
Contains more Phosphorus +388.4%
Contains more Potassium +720%
Contains more Zinc +351%
Contains more Copper +355.1%
Contains more Selenium +106.7%
Contains more Calcium +42.9%
Contains less Sodium -97.1%
Equal in Manganese - 0.472

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 grain
Corn grain
8
:
1
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1125%
Contains more Vitamin B1 +136.2%
Contains more Vitamin B2 +1446.2%
Contains more Vitamin B3 +145.7%
Contains more Vitamin B6 +568.8%
Contains more Vitamin K +∞%
Contains more Folate +205.3%
Equal in Vitamin B5 - 0.39
Corn grain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 10% 0% 0% 97% 47% 69% 26% 144% 15% 0% 1%
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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1125%
Contains more Vitamin B1 +136.2%
Contains more Vitamin B2 +1446.2%
Contains more Vitamin B3 +145.7%
Contains more Vitamin B6 +568.8%
Contains more Vitamin K +∞%
Contains more Folate +205.3%
Equal in Vitamin B5 - 0.39

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn grain
Corn grain
4
:
1
Rice
Rice
Contains more Protein +250.2%
Contains more Fats +1592.9%
Contains more Carbs +163.6%
Contains more Other +188.1%
Contains more Water +560%
Corn grain
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +250.2%
Contains more Fats +1592.9%
Contains more Carbs +163.6%
Contains more Other +188.1%
Contains more Water +560%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn grain
Corn grain
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +1321.6%
Contains more Polyunsaturated fat +2746.1%
Contains less Saturated Fat -88.5%
Corn grain
16% 31% 53%
Saturated Fat: 0.667 g
Monounsaturated Fat: 1.251 g
Polyunsaturated fat: 2.163 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +1321.6%
Contains more Polyunsaturated fat +2746.1%
Contains less Saturated Fat -88.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn grain Rice Opinion
Net carbs 66.96g 27.77g Corn grain
Protein 9.42g 2.69g Corn grain
Fats 4.74g 0.28g Corn grain
Carbs 74.26g 28.17g Corn grain
Calories 365kcal 130kcal Corn grain
Sugar 0.64g 0.05g Rice
Fiber 7.3g 0.4g Corn grain
Calcium 7mg 10mg Rice
Iron 2.71mg 1.2mg Corn grain
Magnesium 127mg 12mg Corn grain
Phosphorus 210mg 43mg Corn grain
Potassium 287mg 35mg Corn grain
Sodium 35mg 1mg Rice
Zinc 2.21mg 0.49mg Corn grain
Copper 0.314mg 0.069mg Corn grain
Manganese 0.485mg 0.472mg Corn grain
Selenium 15.5µg 7.5µg Corn grain
Vitamin A 214IU 0IU Corn grain
Vitamin A RAE 11µg 0µg Corn grain
Vitamin E 0.49mg 0.04mg Corn grain
Vitamin B1 0.385mg 0.163mg Corn grain
Vitamin B2 0.201mg 0.013mg Corn grain
Vitamin B3 3.627mg 1.476mg Corn grain
Vitamin B5 0.424mg 0.39mg Corn grain
Vitamin B6 0.622mg 0.093mg Corn grain
Folate 19µg 58µg Rice
Vitamin K 0.3µg 0µg Corn grain
Tryptophan 0.067mg 0.031mg Corn grain
Threonine 0.354mg 0.096mg Corn grain
Isoleucine 0.337mg 0.116mg Corn grain
Leucine 1.155mg 0.222mg Corn grain
Lysine 0.265mg 0.097mg Corn grain
Methionine 0.197mg 0.063mg Corn grain
Phenylalanine 0.463mg 0.144mg Corn grain
Valine 0.477mg 0.164mg Corn grain
Histidine 0.287mg 0.063mg Corn grain
Saturated Fat 0.667g 0.077g Rice
Monounsaturated Fat 1.251g 0.088g Corn grain
Polyunsaturated fat 2.163g 0.076g Corn grain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn grain 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
35%
Corn grain
13%
Rice
Minerals Daily Need Coverage Score
63%
Corn grain
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.59g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.59g)
Which food is lower in glycemic index?
Corn grain
Corn grain is lower in glycemic index (difference - 8)
Which food is cheaper?
Corn grain
Corn grain is cheaper (difference - $1)
Which food is richer in minerals?
Corn grain
Corn grain is relatively richer in minerals
Which food is richer in vitamins?
Corn grain
Corn grain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.