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Corn grain vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between corn grain and wheat

  • Corn grain has more vitamin B6, vitamin B1, magnesium, vitamin B2, fiber, copper, iron, and phosphorus; however, wheat is higher in selenium and manganese.
  • Corn grain covers your daily need for vitamin B6, 42% more than wheat.
  • Corn grain has 7 times more vitamin B2 than wheat. While corn grain has 0.201mg of vitamin B2, wheat has only 0.03mg.

These are the specific foods used in this comparison Corn grain, yellow and Wheat, KAMUT khorasan, cooked.

Infographic

Corn grain vs Wheat 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%
Wheat
Wheat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more MagnesiumMagnesium +164.6%
Contains more PotassiumPotassium +75%
Contains more IronIron +54%
Contains more CopperCopper +51.7%
Contains more ZincZinc +20.1%
Contains more PhosphorusPhosphorus +42.9%
Contains more CalciumCalcium +28.6%
Contains less SodiumSodium -77.1%
Contains more ManganeseManganese +112.4%
Contains more SeleniumSelenium +105.8%

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%
Wheat
Wheat
0
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +104.2%
Contains more Vitamin B1Vitamin B1 +305.3%
Contains more Vitamin B2Vitamin B2 +570%
Contains more Vitamin B3Vitamin B3 +57.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +788.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +72.7%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Corn grain Wheat DV% diff.
Vitamin B6 0.622mg 0.07mg 42%
Selenium 15.5µg 31.9µg 30%
Vitamin B1 0.385mg 0.095mg 24%
Manganese 0.485mg 1.03mg 24%
Magnesium 127mg 48mg 19%
Carbs 74.26g 27.6g 16%
Polyunsaturated fat 2.163g 0.243g 13%
Vitamin B2 0.201mg 0.03mg 13%
Copper 0.314mg 0.207mg 12%
Calories 365kcal 132kcal 12%
Fiber 7.3g 4.3g 12%
Iron 2.71mg 1.76mg 12%
Phosphorus 210mg 147mg 9%
Vitamin B5 0.424mg 8%
Vitamin B3 3.627mg 2.305mg 8%
Protein 9.42g 5.71g 7%
Fats 4.74g 0.83g 6%
Potassium 287mg 164mg 4%
Monounsaturated fat 1.251g 0.084g 3%
Zinc 2.21mg 1.84mg 3%
Saturated fat 0.667g 0.077g 3%
Vitamin E 0.49mg 0.24mg 2%
Folate 19µg 11µg 2%
Vitamin A 11µg 1%
Sodium 35mg 8mg 1%
Net carbs 66.96g 23.3g N/A
Calcium 7mg 9mg 0%
Sugar 0.64g 3.07g N/A
Vitamin K 0.3µg 0%
Trans fat 0.002g N/A
Tryptophan 0.067mg 0.051mg 0%
Threonine 0.354mg 0.172mg 0%
Isoleucine 0.337mg 0.22mg 0%
Leucine 1.155mg 0.432mg 0%
Lysine 0.265mg 0.161mg 0%
Methionine 0.197mg 0.097mg 0%
Phenylalanine 0.463mg 0.3mg 0%
Valine 0.477mg 0.267mg 0%
Histidine 0.287mg 0.147mg 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
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more ProteinProtein +65%
Contains more FatsFats +471.1%
Contains more CarbsCarbs +169.1%
Contains more OtherOther +77.9%
Contains more WaterWater +528.5%

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
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +1389.3%
Contains more Poly. FatPolyunsaturated fat +790.1%
Contains less Sat. FatSaturated fat -88.5%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.