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Brown rice vs Maize - In-Depth Nutrition Comparison

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The main differences between Brown rice and Maize

  • Brown rice is richer in Manganese, Selenium, and Copper, yet Maize is richer in Folate, Vitamin C, Vitamin B5, and Potassium.
  • Daily need coverage for Manganese from Brown rice is 35% higher.
  • Brown rice contains 10 times more Selenium than Maize. Brown rice contains 5.8µg of Selenium, while Maize contains 0.6µg.
  • Brown rice contains less Sugar.

Food types used in this article are Rice, brown, long-grain, cooked and Corn, sweet, yellow, raw.

Infographic

Brown rice vs Maize 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
Contains more Calcium +50%
Contains more Copper +96.3%
Contains more Zinc +54.3%
Contains more Phosphorus +15.7%
Contains less Sodium -73.3%
Contains more Potassium +214%
Equal in Iron - 0.52
Equal in Magnesium - 37
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Calcium +50%
Contains more Copper +96.3%
Contains more Zinc +54.3%
Contains more Phosphorus +15.7%
Contains less Sodium -73.3%
Contains more Potassium +214%
Equal in Iron - 0.52
Equal in Magnesium - 37

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
:
5
Maize
Contains more Vitamin E +142.9%
Contains more Vitamin B1 +14.8%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B3 +44.7%
Contains more Vitamin B6 +32.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +88.7%
Contains more Vitamin K +50%
Contains more Folate +366.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
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%
Contains more Vitamin E +142.9%
Contains more Vitamin B1 +14.8%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B3 +44.7%
Contains more Vitamin B6 +32.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +88.7%
Contains more Vitamin K +50%
Contains more Folate +366.7%

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
14
Brown rice
18
Maize
Mineral Summary Score
20
Brown rice
18
Maize

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
16%
Brown rice
20%
Maize
Carbohydrates
26%
Brown rice
19%
Maize
Fats
4%
Brown rice
6%
Maize

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Maize
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 glycemic index?
Maize
Maize is lower in glycemic index (difference - 14)
Which food is cheaper?
Maize
Maize is cheaper (difference - $0.8)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 6.02g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.065g)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Brown rice Maize Opinion
Calories 123 86 Brown rice
Protein 2.74 3.27 Maize
Fats 0.97 1.35 Maize
Vitamin C 0 6.8 Maize
Carbs 25.58 18.7 Brown rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 0.52 Brown rice
Calcium 3 2 Brown rice
Potassium 86 270 Maize
Magnesium 39 37 Brown rice
Sugar 0.24 6.26 Brown rice
Fiber 1.6 2 Maize
Copper 0.106 0.054 Brown rice
Zinc 0.71 0.46 Brown rice
Starch 24.79 5.7 Brown rice
Phosphorus 103 89 Brown rice
Sodium 4 15 Brown rice
Vitamin A 0 187 Maize
Vitamin E 0.17 0.07 Brown rice
Vitamin D 0 0
Vitamin B1 0.178 0.155 Brown rice
Vitamin B2 0.069 0.055 Brown rice
Vitamin B3 2.561 1.77 Brown rice
Vitamin B5 0.38 0.717 Maize
Vitamin B6 0.123 0.093 Brown rice
Vitamin B12 0 0
Vitamin K 0.2 0.3 Maize
Folate 9 42 Maize
Trans Fat 0 0
Saturated Fat 0.26 0.325 Brown rice
Monounsaturated Fat 0.369 0.432 Maize
Polyunsaturated fat 0.366 0.487 Maize
Tryptophan 0.033 0.023 Brown rice
Threonine 0.095 0.129 Maize
Isoleucine 0.109 0.129 Maize
Leucine 0.214 0.348 Maize
Lysine 0.099 0.137 Maize
Methionine 0.058 0.067 Maize
Phenylalanine 0.133 0.15 Maize
Valine 0.151 0.185 Maize
Histidine 0.066 0.089 Maize
Fructose 0 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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.