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Corn vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between corn and wheat?

  • Corn is higher in vitamin B6 and vitamin A; however, wheat is richer in selenium, manganese, copper, iron, zinc, phosphorus, fiber, and magnesium.
  • Wheat's daily need coverage for selenium is 58% more.
  • Wheat contains 66 times less vitamin A than corn. Corn contains 263 IU of vitamin A, while wheat contains 4 IU.

We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Wheat, KAMUT khorasan, cooked types in this article.

Infographic

Corn vs Wheat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Corn
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%
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more PotassiumPotassium +32.9%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +84.6%
Contains more CalciumCalcium +200%
Contains more IronIron +291.1%
Contains more CopperCopper +322.4%
Contains more ZincZinc +196.8%
Contains more PhosphorusPhosphorus +90.9%
Contains more ManganeseManganese +516.8%
Contains more SeleniumSelenium +15850%

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
Corn
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Wheat
Wheat
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +98.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +109.1%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin B3Vitamin B3 +37%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.095mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Wheat DV% diff.
Selenium 0.2µg 31.9µg 58%
Manganese 0.167mg 1.03mg 38%
Copper 0.049mg 0.207mg 18%
Iron 0.45mg 1.76mg 16%
Vitamin B5 0.792mg 16%
Zinc 0.62mg 1.84mg 11%
Phosphorus 77mg 147mg 10%
Fiber 2.4g 4.3g 8%
Vitamin C 5.5mg 6%
Protein 3.41g 5.71g 5%
Magnesium 26mg 48mg 5%
Vitamin B6 0.139mg 0.07mg 5%
Choline 29.1mg 5%
Vitamin B3 1.683mg 2.305mg 4%
Starch 7.17g 3%
Folate 23µg 11µg 3%
Calories 96kcal 132kcal 2%
Carbs 20.98g 27.6g 2%
Potassium 218mg 164mg 2%
Vitamin B2 0.057mg 0.03mg 2%
Polyunsaturated fat 0.603g 0.243g 2%
Fats 1.5g 0.83g 1%
Calcium 3mg 9mg 1%
Vitamin A 13µg 1%
Vitamin E 0.09mg 0.24mg 1%
Saturated fat 0.197g 0.077g 1%
Monounsaturated fat 0.374g 0.084g 1%
Fructose 0.79g 1%
Protein per 100 calories 3.6g 4.3g N/A
Calories per 10 g protein 282kcal 231kcal N/A
Weight per 100 calories 104g 76g N/A
Net carbs 18.58g 23.3g N/A
Sugar 4.54g 3.07g N/A
Sodium 1mg 8mg 0%
Vitamin B1 0.093mg 0.095mg 0%
Vitamin K 0.4µg 0%
Trans fat 0g 0.002g N/A
Tryptophan 0.023mg 0.051mg 0%
Threonine 0.133mg 0.172mg 0%
Isoleucine 0.133mg 0.22mg 0%
Leucine 0.358mg 0.432mg 0%
Lysine 0.141mg 0.161mg 0%
Methionine 0.069mg 0.097mg 0%
Phenylalanine 0.155mg 0.3mg 0%
Valine 0.191mg 0.267mg 0%
Histidine 0.091mg 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
3
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Wheat
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more FatsFats +80.7%
Contains more WaterWater +12.6%
Contains more ProteinProtein +67.4%
Contains more CarbsCarbs +31.6%
~equal in Other ~0.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
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
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +345.2%
Contains more Poly. FatPolyunsaturated fat +148.1%
Contains less Sat. FatSaturated fat -60.9%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.