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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, iron, vitamin B1, fiber, magnesium, copper, phosphorus, vitamin B3, zinc, and selenium than rice.
  • Daily need coverage for vitamin B6 for corn grain is 41% higher.
  • Corn grain contains 19 times more vitamin B1 than rice. While corn grain contains 0.385mg of vitamin B1, rice contains only 0.02mg.

Corn grain, yellow and Rice, white, long-grain, regular, unenriched, cooked without salt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +958.3%
Contains more PotassiumPotassium +720%
Contains more IronIron +1255%
Contains more CopperCopper +355.1%
Contains more ZincZinc +351%
Contains more PhosphorusPhosphorus +388.4%
Contains more SeleniumSelenium +106.7%
Contains more CalciumCalcium +42.9%
Contains less SodiumSodium -97.1%
~equal in Manganese ~0.472mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.7% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
Rice
Rice
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1125%
Contains more Vitamin B1Vitamin B1 +1825%
Contains more Vitamin B2Vitamin B2 +1446.2%
Contains more Vitamin B3Vitamin B3 +806.8%
Contains more Vitamin B6Vitamin B6 +568.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +533.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.39mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn grain Rice DV% diff.
Vitamin B6 0.622mg 0.093mg 41%
Iron 2.71mg 0.2mg 31%
Vitamin B1 0.385mg 0.02mg 30%
Fiber 7.3g 0.4g 28%
Magnesium 127mg 12mg 27%
Copper 0.314mg 0.069mg 27%
Phosphorus 210mg 43mg 24%
Vitamin B3 3.627mg 0.4mg 20%
Zinc 2.21mg 0.49mg 16%
Selenium 15.5µg 7.5µg 15%
Carbs 74.26g 28.17g 15%
Polyunsaturated fat 2.163g 0.076g 14%
Vitamin B2 0.201mg 0.013mg 14%
Protein 9.42g 2.69g 13%
Calories 365kcal 130kcal 12%
Fats 4.74g 0.28g 7%
Potassium 287mg 35mg 7%
Folate 19µg 3µg 4%
Saturated fat 0.667g 0.077g 3%
Monounsaturated fat 1.251g 0.088g 3%
Vitamin E 0.49mg 0.04mg 3%
Vitamin A 11µg 0µg 1%
Sodium 35mg 1mg 1%
Vitamin B5 0.424mg 0.39mg 1%
Manganese 0.485mg 0.472mg 1%
Net carbs 66.96g 27.77g N/A
Calcium 7mg 10mg 0%
Sugar 0.64g 0.05g N/A
Vitamin K 0.3µg 0µg 0%
Choline 2.1mg 0%
Tryptophan 0.067mg 0.031mg 0%
Threonine 0.354mg 0.096mg 0%
Isoleucine 0.337mg 0.116mg 0%
Leucine 1.155mg 0.222mg 0%
Lysine 0.265mg 0.097mg 0%
Methionine 0.197mg 0.063mg 0%
Phenylalanine 0.463mg 0.144mg 0%
Valine 0.477mg 0.164mg 0%
Histidine 0.287mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Rice
1
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 ProteinProtein +250.2%
Contains more FatsFats +1592.9%
Contains more CarbsCarbs +163.6%
Contains more OtherOther +188.1%
Contains more WaterWater +560%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 31% 53%
Saturated fat: Sat. Fat 0.667 g
Monounsaturated fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +1321.6%
Contains more Poly. FatPolyunsaturated fat +2746.1%
Contains less Sat. FatSaturated fat -88.5%

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/169757/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.