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Corn vs. Brown rice — In-Depth Nutrition Comparison

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A recap on the differences between corn and brown rice

  • Corn is higher in vitamin B5, vitamin C, and vitamin A, yet brown rice is higher in manganese, selenium, vitamin B1, copper, and vitamin B3.
  • Brown rice covers your daily manganese needs 35% more than corn.
  • The glycemic index of corn is lower.

Food varieties used in this article are Corn, sweet, yellow, cooked, boiled, drained, without salt and Rice, brown, long-grain, cooked.

Infographic

Corn 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Corn
2
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more PotassiumPotassium +153.5%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +50%
Contains more IronIron +24.4%
Contains more CopperCopper +116.3%
Contains more ZincZinc +14.5%
Contains more PhosphorusPhosphorus +33.8%
Contains more ManganeseManganese +483.2%
Contains more SeleniumSelenium +2800%
~equal in Calcium ~3mg

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
7
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +108.4%
Contains more Vitamin B6Vitamin B6 +13%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +155.6%
Contains more CholineCholine +216.3%
Contains more Vitamin EVitamin E +88.9%
Contains more Vitamin B1Vitamin B1 +91.4%
Contains more Vitamin B2Vitamin B2 +21.1%
Contains more Vitamin B3Vitamin B3 +52.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Brown rice DV% diff.
Manganese 0.167mg 0.974mg 35%
Selenium 0.2µg 5.8µg 10%
Vitamin B5 0.792mg 0.38mg 8%
Vitamin B1 0.093mg 0.178mg 7%
Starch 7.17g 24.79g 7%
Vitamin C 5.5mg 0mg 6%
Copper 0.049mg 0.106mg 6%
Vitamin B3 1.683mg 2.561mg 5%
Choline 29.1mg 9.2mg 4%
Potassium 218mg 86mg 4%
Folate 23µg 9µg 4%
Phosphorus 77mg 103mg 4%
Magnesium 26mg 39mg 3%
Fiber 2.4g 1.6g 3%
Polyunsaturated fat 0.603g 0.366g 2%
Carbs 20.98g 25.58g 2%
Calories 96kcal 123kcal 1%
Protein 3.41g 2.74g 1%
Fructose 0.79g 0g 1%
Vitamin B6 0.139mg 0.123mg 1%
Vitamin B2 0.057mg 0.069mg 1%
Vitamin E 0.09mg 0.17mg 1%
Fats 1.5g 0.97g 1%
Zinc 0.62mg 0.71mg 1%
Iron 0.45mg 0.56mg 1%
Vitamin A 13µg 0µg 1%
Net carbs 18.58g 23.98g N/A
Calcium 3mg 3mg 0%
Sugar 4.54g 0.24g N/A
Sodium 1mg 4mg 0%
Vitamin K 0.4µg 0.2µg 0%
Saturated fat 0.197g 0.26g 0%
Monounsaturated fat 0.374g 0.369g 0%
Tryptophan 0.023mg 0.033mg 0%
Threonine 0.133mg 0.095mg 0%
Isoleucine 0.133mg 0.109mg 0%
Leucine 0.358mg 0.214mg 0%
Lysine 0.141mg 0.099mg 0%
Methionine 0.069mg 0.058mg 0%
Phenylalanine 0.155mg 0.133mg 0%
Valine 0.191mg 0.151mg 0%
Histidine 0.091mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +24.5%
Contains more FatsFats +54.6%
Contains more OtherOther +59.1%
Contains more CarbsCarbs +21.9%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
3
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -24.2%
Contains more Poly. FatPolyunsaturated fat +64.8%
~equal in Monounsaturated fat ~0.369g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn
4
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1041.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +245.7%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. 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.