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 263IU of vitamin A, while wheat contains 4IU.
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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
