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Corn vs. Arborio rice — In-Depth Nutrition Comparison

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Differences between corn and arborio rice

  • Corn has more vitamin B5, phosphorus, vitamin B6, vitamin C, and potassium, while arborio rice has more selenium, iron, folate, manganese, and vitamin B1.
  • Arborio rice's daily need coverage for selenium is 13% higher.
  • Corn has a lower glycemic index. The glycemic index of corn is 52, while the glycemic index of arborio rice is 69.

The food types used in this comparison are Corn, sweet, yellow, cooked, boiled, drained, without salt and Rice, white, short-grain, enriched, cooked.

Infographic

Corn vs Arborio rice infographic
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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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +738.5%
Contains more ZincZinc +55%
Contains more PhosphorusPhosphorus +133.3%
Contains more IronIron +224.4%
Contains more CopperCopper +46.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +113.8%
Contains more SeleniumSelenium +3650%

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
9
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
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% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +256.3%
Contains more Vitamin B3Vitamin B3 +12.7%
Contains more Vitamin B5Vitamin B5 +99.5%
Contains more Vitamin B6Vitamin B6 +135.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +76.3%
Contains more FolateFolate +156.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Arborio rice DV% diff.
Selenium 0.2µg 7.5µg 13%
Iron 0.45mg 1.46mg 13%
Fiber 2.4g 10%
Folate 23µg 59µg 9%
Manganese 0.167mg 0.357mg 8%
Vitamin B5 0.792mg 0.397mg 8%
Vitamin B1 0.093mg 0.164mg 6%
Phosphorus 77mg 33mg 6%
Vitamin C 5.5mg 0mg 6%
Vitamin B6 0.139mg 0.059mg 6%
Potassium 218mg 26mg 6%
Choline 29.1mg 5%
Magnesium 26mg 8mg 4%
Polyunsaturated fat 0.603g 0.05g 4%
Copper 0.049mg 0.072mg 3%
Carbs 20.98g 28.73g 3%
Starch 7.17g 3%
Vitamin B2 0.057mg 0.016mg 3%
Protein 3.41g 2.36g 2%
Calories 96kcal 130kcal 2%
Fats 1.5g 0.19g 2%
Zinc 0.62mg 0.4mg 2%
Saturated fat 0.197g 0.051g 1%
Vitamin A 13µg 0µg 1%
Monounsaturated fat 0.374g 0.058g 1%
Vitamin E 0.09mg 1%
Vitamin B3 1.683mg 1.493mg 1%
Fructose 0.79g 1%
Net carbs 18.58g 28.73g N/A
Calcium 3mg 1mg 0%
Sugar 4.54g N/A
Sodium 1mg 0mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.023mg 0.027mg 0%
Threonine 0.133mg 0.084mg 0%
Isoleucine 0.133mg 0.102mg 0%
Leucine 0.358mg 0.195mg 0%
Lysine 0.141mg 0.085mg 0%
Methionine 0.069mg 0.056mg 0%
Phenylalanine 0.155mg 0.126mg 0%
Valine 0.191mg 0.144mg 0%
Histidine 0.091mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
4
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +44.5%
Contains more FatsFats +689.5%
Contains more OtherOther +268.4%
Contains more CarbsCarbs +36.9%
~equal in Water ~68.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +544.8%
Contains more Poly. FatPolyunsaturated fat +1106%
Contains less Sat. FatSaturated fat -74.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.