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Maize vs Brown rice - In-Depth Nutrition Comparison

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The main differences between Maize and Brown rice

  • Maize is richer in Folate, Vitamin B5, and Potassium, yet Brown rice is richer in Manganese, Selenium, Vitamin C, and Copper.
  • Daily need coverage for Manganese from Brown rice is 35% higher.
  • Maize contains 26 times more Sugar than Brown rice. Maize contains 6.26g of Sugar, while Brown rice contains 0.24g.

Food types used in this article are Corn, sweet, yellow, raw and Rice, brown, long-grain, cooked.

Infographic

Maize vs Brown 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +214%
Contains more Calcium +50%
Contains more Copper +96.3%
Contains more Zinc +54.3%
Contains more Phosphorus +15.7%
Contains less Sodium -73.3%
Equal in Iron - 0.56
Equal in Magnesium - 39
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Potassium +214%
Contains more Calcium +50%
Contains more Copper +96.3%
Contains more Zinc +54.3%
Contains more Phosphorus +15.7%
Contains less Sodium -73.3%
Equal in Iron - 0.56
Equal in Magnesium - 39

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
Maize
5
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +88.7%
Contains more Vitamin K +50%
Contains more Folate +366.7%
Contains more Vitamin E +142.9%
Contains more Vitamin B1 +14.8%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B3 +44.7%
Contains more Vitamin B6 +32.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +88.7%
Contains more Vitamin K +50%
Contains more Folate +366.7%
Contains more Vitamin E +142.9%
Contains more Vitamin B1 +14.8%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B3 +44.7%
Contains more Vitamin B6 +32.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Maize
14
Brown rice
Mineral Summary Score
18
Maize
20
Brown rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Maize
16%
Brown rice
Carbohydrates
19%
Maize
26%
Brown rice
Fats
6%
Maize
4%
Brown rice

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.
Maize Brown rice
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 14)
Which food is cheaper?
Maize
Maize is cheaper (difference - $0.8)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 6.02g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.065g)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Maize Brown rice Opinion
Calories 86 123 Brown rice
Protein 3.27 2.74 Maize
Fats 1.35 0.97 Maize
Vitamin C 6.8 0 Maize
Carbs 18.7 25.58 Brown rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 0.56 Brown rice
Calcium 2 3 Brown rice
Potassium 270 86 Maize
Magnesium 37 39 Brown rice
Sugar 6.26 0.24 Brown rice
Fiber 2 1.6 Maize
Copper 0.054 0.106 Brown rice
Zinc 0.46 0.71 Brown rice
Starch 5.7 24.79 Brown rice
Phosphorus 89 103 Brown rice
Sodium 15 4 Brown rice
Vitamin A 187 0 Maize
Vitamin E 0.07 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.155 0.178 Brown rice
Vitamin B2 0.055 0.069 Brown rice
Vitamin B3 1.77 2.561 Brown rice
Vitamin B5 0.717 0.38 Maize
Vitamin B6 0.093 0.123 Brown rice
Vitamin B12 0 0
Vitamin K 0.3 0.2 Maize
Folate 42 9 Maize
Trans Fat 0 0
Saturated Fat 0.325 0.26 Brown rice
Monounsaturated Fat 0.432 0.369 Maize
Polyunsaturated fat 0.487 0.366 Maize
Tryptophan 0.023 0.033 Brown rice
Threonine 0.129 0.095 Maize
Isoleucine 0.129 0.109 Maize
Leucine 0.348 0.214 Maize
Lysine 0.137 0.099 Maize
Methionine 0.067 0.058 Maize
Phenylalanine 0.15 0.133 Maize
Valine 0.185 0.151 Maize
Histidine 0.089 0.066 Maize
Fructose 1.94 0 Maize

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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.