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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
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 Calcium +950%
Contains more Iron +276.9%
Contains more Magnesium +378.4%
Contains more Phosphorus +386.5%
Contains more Potassium +58.1%
Contains less Sodium -53.3%
Contains more Zinc +1195.7%
Contains more Copper +870.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +950%
Contains more Iron +276.9%
Contains more Magnesium +378.4%
Contains more Phosphorus +386.5%
Contains more Potassium +58.1%
Contains less Sodium -53.3%
Contains more Zinc +1195.7%
Contains more Copper +870.4%

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
3
:
Contains more Vitamin A +884.2%
Contains more Vitamin C +∞%
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 Folate +126.2%
Contains more Vitamin K +533.3%
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 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +884.2%
Contains more Vitamin C +∞%
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 Folate +126.2%
Contains more Vitamin K +533.3%

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 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

All nutrients comparison - raw data values

Nutrient Maize Wild rice Opinion
Net carbs 16.7g 68.7g Wild rice
Protein 3.27g 14.73g Wild rice
Fats 1.35g 1.08g Maize
Carbs 18.7g 74.9g Wild rice
Calories 86kcal 357kcal Wild rice
Starch 5.7g g Maize
Fructose 1.94g g Maize
Sugar 6.26g 2.5g Wild rice
Fiber 2g 6.2g Wild rice
Calcium 2mg 21mg Wild rice
Iron 0.52mg 1.96mg Wild rice
Magnesium 37mg 177mg Wild rice
Phosphorus 89mg 433mg Wild rice
Potassium 270mg 427mg Wild rice
Sodium 15mg 7mg Wild rice
Zinc 0.46mg 5.96mg Wild rice
Copper 0.054mg 0.524mg Wild rice
Vitamin A 187IU 19IU Maize
Vitamin E 0.07mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 0mg Maize
Vitamin B1 0.155mg 0.115mg Maize
Vitamin B2 0.055mg 0.262mg Wild rice
Vitamin B3 1.77mg 6.733mg Wild rice
Vitamin B5 0.717mg 1.074mg Wild rice
Vitamin B6 0.093mg 0.391mg Wild rice
Folate 42µg 95µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 1.9µg Wild rice
Tryptophan 0.023mg 0.179mg Wild rice
Threonine 0.129mg 0.469mg Wild rice
Isoleucine 0.129mg 0.618mg Wild rice
Leucine 0.348mg 1.018mg Wild rice
Lysine 0.137mg 0.629mg Wild rice
Methionine 0.067mg 0.438mg Wild rice
Phenylalanine 0.15mg 0.721mg Wild rice
Valine 0.185mg 0.858mg Wild rice
Histidine 0.089mg 0.384mg Wild rice
Cholesterol 0mg 0mg
Trans Fat 0g g Wild rice
Saturated Fat 0.325g 0.156g Wild rice
Monounsaturated Fat 0.432g 0.159g Maize
Polyunsaturated fat 0.487g 0.676g Wild rice

Which food is preferable for your diet?

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

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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

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)

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.