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; 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 2 times less vitamin B6 than corn. Corn contains 0.139mg of vitamin B6, while wheat contains 0.07mg.
We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Wheat, KAMUT khorasan, cooked types in this article.
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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.
| 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.
| 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 CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +166.7% |
| Contains more Vitamin B3Vitamin B3 | +37% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +345.2% |
| Contains more Poly. FatPolyunsaturated fat | +148.1% |
| Contains less Sat. FatSaturated fat | -60.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 0.2µg | 31.9µg | 58% |
| Manganese | 0.167mg | 1.03mg | 38% |
| Copper | 0.049mg | 0.207mg | 18% |
| Vitamin B5 | 0.792mg | 16% | |
| Iron | 0.45mg | 1.76mg | 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% |
| Folate | 23µg | 11µg | 3% |
| Starch | 7.17g | 3% | |
| Calories | 96kcal | 132kcal | 2% |
| Potassium | 218mg | 164mg | 2% |
| Carbs | 20.98g | 27.6g | 2% |
| Polyunsaturated fat | 0.603g | 0.243g | 2% |
| Vitamin B2 | 0.057mg | 0.03mg | 2% |
| Saturated fat | 0.197g | 0.077g | 1% |
| Monounsaturated fat | 0.374g | 0.084g | 1% |
| Fructose | 0.79g | 1% | |
| Vitamin E | 0.09mg | 0.24mg | 1% |
| Vitamin A | 13µg | 1% | |
| Fats | 1.5g | 0.83g | 1% |
| Calcium | 3mg | 9mg | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
8%
Minerals Daily Need Coverage Score
14%
61%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 1.47g)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 0.12g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 2)
Which food is cheaper?
Wheat is cheaper (difference - $0.8)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food contains less Sodium?
Corn contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Corn is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)