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Maize vs Wild rice - In-Depth Nutrition Comparison

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A recap on differences between Maize and Wild rice

  • Wild rice is higher than Maize in Copper, Manganese, Zinc, Phosphorus, Magnesium, Vitamin B3, Vitamin B6, Iron, Fiber, and Vitamin B2.
  • Wild rice covers your daily Copper needs 52% more than Maize.

Food varieties used in this article are Corn, sweet, yellow, raw and Wild rice, raw.

Infographic

Maize vs Wild 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
Maize
0
:
8
Wild rice
Wild rice
Contains more Iron +276.9%
Contains more Calcium +950%
Contains more Potassium +58.1%
Contains more Magnesium +378.4%
Contains more Copper +870.4%
Contains more Zinc +1195.7%
Contains more Phosphorus +386.5%
Contains less Sodium -53.3%
Maize
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Wild rice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +276.9%
Contains more Calcium +950%
Contains more Potassium +58.1%
Contains more Magnesium +378.4%
Contains more Copper +870.4%
Contains more Zinc +1195.7%
Contains more Phosphorus +386.5%
Contains less Sodium -53.3%

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
Maize
3
:
7
Wild rice
Wild rice
Contains more Vitamin C +∞%
Contains more Vitamin A +884.2%
Contains more Vitamin B1 +34.8%
Contains more Vitamin E +1071.4%
Contains more Vitamin B2 +376.4%
Contains more Vitamin B3 +280.4%
Contains more Vitamin B5 +49.8%
Contains more Vitamin B6 +320.4%
Contains more Vitamin K +533.3%
Contains more Folate +126.2%
Maize
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Wild rice
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin C +∞%
Contains more Vitamin A +884.2%
Contains more Vitamin B1 +34.8%
Contains more Vitamin E +1071.4%
Contains more Vitamin B2 +376.4%
Contains more Vitamin B3 +280.4%
Contains more Vitamin B5 +49.8%
Contains more Vitamin B6 +320.4%
Contains more Vitamin K +533.3%
Contains more Folate +126.2%

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
39
Wild rice
Mineral Summary Score
18
Maize
96
Wild 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
88%
Wild rice
Carbohydrates
19%
Maize
75%
Wild rice
Fats
6%
Maize
5%
Wild rice

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 Wild rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.169g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.2)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Maize Wild rice Opinion
Calories 86 357 Wild rice
Protein 3.27 14.73 Wild rice
Fats 1.35 1.08 Maize
Vitamin C 6.8 0 Maize
Carbs 18.7 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 1.96 Wild rice
Calcium 2 21 Wild rice
Potassium 270 427 Wild rice
Magnesium 37 177 Wild rice
Sugar 6.26 2.5 Wild rice
Fiber 2 6.2 Wild rice
Copper 0.054 0.524 Wild rice
Zinc 0.46 5.96 Wild rice
Starch 5.7 Maize
Phosphorus 89 433 Wild rice
Sodium 15 7 Wild rice
Vitamin A 187 19 Maize
Vitamin E 0.07 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.155 0.115 Maize
Vitamin B2 0.055 0.262 Wild rice
Vitamin B3 1.77 6.733 Wild rice
Vitamin B5 0.717 1.074 Wild rice
Vitamin B6 0.093 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 0.3 1.9 Wild rice
Folate 42 95 Wild rice
Trans Fat 0 Wild rice
Saturated Fat 0.325 0.156 Wild rice
Monounsaturated Fat 0.432 0.159 Maize
Polyunsaturated fat 0.487 0.676 Wild rice
Tryptophan 0.023 0.179 Wild rice
Threonine 0.129 0.469 Wild rice
Isoleucine 0.129 0.618 Wild rice
Leucine 0.348 1.018 Wild rice
Lysine 0.137 0.629 Wild rice
Methionine 0.067 0.438 Wild rice
Phenylalanine 0.15 0.721 Wild rice
Valine 0.185 0.858 Wild rice
Histidine 0.089 0.384 Wild rice
Fructose 1.94 Maize

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.