Corn grain vs. Wild rice — In-Depth Nutrition Comparison

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Summary of differences between corn grain and wild rice

Wild rice has less vitamin B6, vitamin B1, selenium, iron, magnesium, fiber, copper, phosphorus, vitamin B3, and manganese than corn grain.
Corn grain covers your daily need for vitamin B6, 37% more than wild rice.
Corn grain has 19 times more selenium than wild rice. While corn grain has 15.5µg of selenium, wild rice has only 0.8µg.

These are the specific foods used in this comparison Corn grain, yellow and Wild rice, cooked.

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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

Wild rice

Contains more MagnesiumMagnesium	+296.9%
Contains more CalciumCalcium	+133.3%
Contains more PotassiumPotassium	+184.2%
Contains more IronIron	+351.7%
Contains more CopperCopper	+159.5%
Contains more ZincZinc	+64.9%
Contains more PhosphorusPhosphorus	+156.1%
Contains more ManganeseManganese	+72%
Contains more SeleniumSelenium	+1837.5%

Contains less SodiumSodium

-91.4%

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

Wild rice

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+104.2%
Contains more Vitamin B1Vitamin B1	+640.4%
Contains more Vitamin B2Vitamin B2	+131%
Contains more Vitamin B3Vitamin B3	+181.8%
Contains more Vitamin B5Vitamin B5	+175.3%
Contains more Vitamin B6Vitamin B6	+360.7%

Contains more Vitamin KVitamin K	+66.7%
Contains more FolateFolate	+36.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B6	0.622mg	0.135mg	37%
Vitamin B1	0.385mg	0.052mg	28%
Selenium	15.5µg	0.8µg	27%
Iron	2.71mg	0.6mg	26%
Magnesium	127mg	32mg	23%
Fiber	7.3g	1.8g	22%
Copper	0.314mg	0.121mg	21%
Carbs	74.26g	21.34g	18%
Phosphorus	210mg	82mg	18%
Vitamin B3	3.627mg	1.287mg	15%
Calories	365kcal	101kcal	13%
Polyunsaturated fat	2.163g	0.213g	13%
Protein	9.42g	3.99g	11%
Manganese	0.485mg	0.282mg	9%
Vitamin B2	0.201mg	0.087mg	9%
Zinc	2.21mg	1.34mg	8%
Fats	4.74g	0.34g	7%
Potassium	287mg	101mg	5%
Vitamin B5	0.424mg	0.154mg	5%
Saturated fat	0.667g	0.049g	3%
Monounsaturated fat	1.251g	0.05g	3%
Folate	19µg	26µg	2%
Vitamin E	0.49mg	0.24mg	2%
Choline		10.2mg	2%
Vitamin A	11µg	0µg	1%
Sodium	35mg	3mg	1%
Net carbs	66.96g	19.54g	N/A
Calcium	7mg	3mg	0%
Sugar	0.64g	0.73g	N/A
Vitamin K	0.3µg	0.5µg	0%
Tryptophan	0.067mg	0.049mg	0%
Threonine	0.354mg	0.127mg	0%
Isoleucine	0.337mg	0.167mg	0%
Leucine	1.155mg	0.276mg	0%
Lysine	0.265mg	0.17mg	0%
Methionine	0.197mg	0.119mg	0%
Phenylalanine	0.463mg	0.195mg	0%
Valine	0.477mg	0.232mg	0%
Histidine	0.287mg	0.104mg	0%
Fructose		0.2g	0%