Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Maize vs Brown rice - In-Depth Nutrition Comparison

Compare

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
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
Contains more Potassium +214%
Contains more Calcium +50%
Contains more Phosphorus +15.7%
Contains less Sodium -73.3%
Contains more Zinc +54.3%
Contains more Copper +96.3%
Equal in Iron - 0.56
Equal in Magnesium - 39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Potassium +214%
Contains more Calcium +50%
Contains more Phosphorus +15.7%
Contains less Sodium -73.3%
Contains more Zinc +54.3%
Contains more Copper +96.3%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +88.7%
Contains more Folate +366.7%
Contains more Vitamin K +50%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +88.7%
Contains more Folate +366.7%
Contains more Vitamin K +50%
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%

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

All nutrients comparison - raw data values

Nutrient Maize Brown rice Opinion
Net carbs 16.7g 23.98g Brown rice
Protein 3.27g 2.74g Maize
Fats 1.35g 0.97g Maize
Carbs 18.7g 25.58g Brown rice
Calories 86kcal 123kcal Brown rice
Starch 5.7g 24.79g Brown rice
Fructose 1.94g 0g Maize
Sugar 6.26g 0.24g Brown rice
Fiber 2g 1.6g Maize
Calcium 2mg 3mg Brown rice
Iron 0.52mg 0.56mg Brown rice
Magnesium 37mg 39mg Brown rice
Phosphorus 89mg 103mg Brown rice
Potassium 270mg 86mg Maize
Sodium 15mg 4mg Brown rice
Zinc 0.46mg 0.71mg Brown rice
Copper 0.054mg 0.106mg Brown rice
Vitamin A 187IU 0IU Maize
Vitamin E 0.07mg 0.17mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 0mg Maize
Vitamin B1 0.155mg 0.178mg Brown rice
Vitamin B2 0.055mg 0.069mg Brown rice
Vitamin B3 1.77mg 2.561mg Brown rice
Vitamin B5 0.717mg 0.38mg Maize
Vitamin B6 0.093mg 0.123mg Brown rice
Folate 42µg 9µg Maize
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0.2µg Maize
Tryptophan 0.023mg 0.033mg Brown rice
Threonine 0.129mg 0.095mg Maize
Isoleucine 0.129mg 0.109mg Maize
Leucine 0.348mg 0.214mg Maize
Lysine 0.137mg 0.099mg Maize
Methionine 0.067mg 0.058mg Maize
Phenylalanine 0.15mg 0.133mg Maize
Valine 0.185mg 0.151mg Maize
Histidine 0.089mg 0.066mg Maize
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.325g 0.26g Brown rice
Monounsaturated Fat 0.432g 0.369g Maize
Polyunsaturated fat 0.487g 0.366g Maize

Which food is preferable for your diet?

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

People also compare

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

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.

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.