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Corn raw vs Wild rice - In-Depth Nutrition Comparison

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A recap on differences between Corn raw and Wild rice

  • Wild rice is higher than Corn raw in Copper, Manganese, Zinc, Phosphorus, Magnesium, Vitamin B3, Vitamin B6, Iron, Fiber, and Vitamin B2.
  • Wild rice covers your daily Copper needs 52% more than Corn raw.

Food varieties used in this article are Corn, sweet, yellow, raw and Wild rice, raw.

Infographic

Corn raw vs Wild 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Corn raw
Corn raw
0
:
8
Wild rice
Wild rice
Contains more Calcium +950%
Contains more Iron +276.9%
Contains more Magnesium +378.4%
Contains more Phosphorus +386.5%
Contains more Potassium +58.1%
Contains less Sodium -53.3%
Contains more Zinc +1195.7%
Contains more Copper +870.4%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +950%
Contains more Iron +276.9%
Contains more Magnesium +378.4%
Contains more Phosphorus +386.5%
Contains more Potassium +58.1%
Contains less Sodium -53.3%
Contains more Zinc +1195.7%
Contains more Copper +870.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Corn raw
Corn raw
3
:
7
Wild rice
Wild rice
Contains more Vitamin A +884.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.8%
Contains more Vitamin E +1071.4%
Contains more Vitamin B2 +376.4%
Contains more Vitamin B3 +280.4%
Contains more Vitamin B5 +49.8%
Contains more Vitamin B6 +320.4%
Contains more Folate +126.2%
Contains more Vitamin K +533.3%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +884.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.8%
Contains more Vitamin E +1071.4%
Contains more Vitamin B2 +376.4%
Contains more Vitamin B3 +280.4%
Contains more Vitamin B5 +49.8%
Contains more Vitamin B6 +320.4%
Contains more Folate +126.2%
Contains more Vitamin K +533.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
2
:
3
Wild rice
Wild rice
Contains more Fats +25%
Contains more Water +880%
Contains more Protein +350.5%
Contains more Carbs +300.5%
Contains more Other +142.9%
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Wild rice
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Fats +25%
Contains more Water +880%
Contains more Protein +350.5%
Contains more Carbs +300.5%
Contains more Other +142.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
1
:
2
Wild rice
Wild rice
Contains more Monounsaturated Fat +171.7%
Contains less Saturated Fat -52%
Contains more Polyunsaturated fat +38.8%
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Wild rice
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +171.7%
Contains less Saturated Fat -52%
Contains more Polyunsaturated fat +38.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn raw
Corn raw
4
:
0
Wild rice
Wild rice
Contains more Starch +∞%
Contains more Sucrose +32.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Corn raw
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Wild rice
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +32.8%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Corn raw Wild rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Corn raw Wild rice Opinion
Net carbs 16.7g 68.7g Wild rice
Protein 3.27g 14.73g Wild rice
Fats 1.35g 1.08g Corn raw
Carbs 18.7g 74.9g Wild rice
Calories 86kcal 357kcal Wild rice
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g 2.5g Wild rice
Fiber 2g 6.2g Wild rice
Calcium 2mg 21mg Wild rice
Iron 0.52mg 1.96mg Wild rice
Magnesium 37mg 177mg Wild rice
Phosphorus 89mg 433mg Wild rice
Potassium 270mg 427mg Wild rice
Sodium 15mg 7mg Wild rice
Zinc 0.46mg 5.96mg Wild rice
Copper 0.054mg 0.524mg Wild rice
Vitamin A 187IU 19IU Corn raw
Vitamin A RAE 9µg 1µg Corn raw
Vitamin E 0.07mg 0.82mg Wild rice
Vitamin C 6.8mg 0mg Corn raw
Vitamin B1 0.155mg 0.115mg Corn raw
Vitamin B2 0.055mg 0.262mg Wild rice
Vitamin B3 1.77mg 6.733mg Wild rice
Vitamin B5 0.717mg 1.074mg Wild rice
Vitamin B6 0.093mg 0.391mg Wild rice
Folate 42µg 95µg Wild rice
Vitamin K 0.3µg 1.9µg Wild rice
Tryptophan 0.023mg 0.179mg Wild rice
Threonine 0.129mg 0.469mg Wild rice
Isoleucine 0.129mg 0.618mg Wild rice
Leucine 0.348mg 1.018mg Wild rice
Lysine 0.137mg 0.629mg Wild rice
Methionine 0.067mg 0.438mg Wild rice
Phenylalanine 0.15mg 0.721mg Wild rice
Valine 0.185mg 0.858mg Wild rice
Histidine 0.089mg 0.384mg Wild rice
Saturated Fat 0.325g 0.156g Wild rice
Monounsaturated Fat 0.432g 0.159g Corn raw
Polyunsaturated fat 0.487g 0.676g Wild rice
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
18%
Corn raw
39%
Wild rice
Minerals Daily Need Coverage Score
18%
Corn raw
96%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.169g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.2)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.