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  6. Corn raw vs. Rice

Corn raw vs. Rice — In-Depth Nutrition Comparison

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Important differences between corn raw and rice

  • Corn raw has more vitamin C, potassium, phosphorus, vitamin B5, fiber, and magnesium; however, rice has more manganese, selenium, and iron.
  • Rice's daily need coverage for manganese is 13% more.

The food varieties used in the comparison are Corn, sweet, yellow, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Rice
Rice
6
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% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +208.3%
Contains more PotassiumPotassium +671.4%
Contains more PhosphorusPhosphorus +107%
Contains more CalciumCalcium +400%
Contains more IronIron +130.8%
Contains more CopperCopper +27.8%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +189.6%
Contains more SeleniumSelenium +1150%
~equal in Zinc ~0.49mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Rice
Rice
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +19.9%
Contains more Vitamin B5Vitamin B5 +83.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +38.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.163mg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Rice DV% diff.
Manganese 0.163mg 0.472mg 13%
Selenium 0.6µg 7.5µg 13%
Iron 0.52mg 1.2mg 9%
Vitamin C 6.8mg 0mg 8%
Potassium 270mg 35mg 7%
Phosphorus 89mg 43mg 7%
Vitamin B5 0.717mg 0.39mg 7%
Magnesium 37mg 12mg 6%
Fiber 2g 0.4g 6%
Folate 42µg 58µg 4%
Choline 23mg 2.1mg 4%
Carbs 18.7g 28.17g 3%
Vitamin B2 0.055mg 0.013mg 3%
Polyunsaturated fat 0.487g 0.076g 3%
Calories 86kcal 130kcal 2%
Fats 1.35g 0.28g 2%
Copper 0.054mg 0.069mg 2%
Starch 5.7g 2%
Vitamin B3 1.77mg 1.476mg 2%
Fructose 1.94g 2%
Protein 3.27g 2.69g 1%
Calcium 2mg 10mg 1%
Sodium 15mg 1mg 1%
Vitamin A 9µg 0µg 1%
Vitamin B1 0.155mg 0.163mg 1%
Saturated fat 0.325g 0.077g 1%
Monounsaturated fat 0.432g 0.088g 1%
Protein per 100 calories 3.8g 2.1g N/A
Calories per 10 g protein 263kcal 483kcal N/A
Weight per 100 calories 116g 77g N/A
Net carbs 16.7g 27.77g N/A
Sugar 6.26g 0.05g N/A
Zinc 0.46mg 0.49mg 0%
Vitamin E 0.07mg 0.04mg 0%
Vitamin B6 0.093mg 0.093mg 0%
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.023mg 0.031mg 0%
Threonine 0.129mg 0.096mg 0%
Isoleucine 0.129mg 0.116mg 0%
Leucine 0.348mg 0.222mg 0%
Lysine 0.137mg 0.097mg 0%
Methionine 0.067mg 0.063mg 0%
Phenylalanine 0.15mg 0.144mg 0%
Valine 0.185mg 0.164mg 0%
Histidine 0.089mg 0.063mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +21.6%
Contains more FatsFats +382.1%
Contains more OtherOther +50%
Contains more CarbsCarbs +50.6%
~equal in Water ~68.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 +390.9%
Contains more Poly. FatPolyunsaturated fat +540.8%
Contains less Sat. FatSaturated fat -76.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.