Brown rice vs. Corn — In-Depth Nutrition Comparison
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A recap on the differences between brown rice and corn
- Brown rice is higher in manganese, selenium, vitamin B1, copper, and vitamin B3, yet corn is higher in vitamin B5, vitamin C, and vitamin A.
- Brown rice covers your daily manganese needs 35% more than corn.
- Brown rice contains 29 times more selenium than corn. While brown rice contains 5.8µg of selenium, corn contains only 0.2µg.
- The glycemic index of corn is lower.
Food varieties used in this article are Rice, brown, long-grain, cooked and Corn, sweet, yellow, cooked, boiled, drained, without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +50% |
| Contains more IronIron | +24.4% |
| Contains more CopperCopper | +116.3% |
| Contains more ZincZinc | +14.5% |
| Contains more PhosphorusPhosphorus | +33.8% |
| Contains more ManganeseManganese | +483.2% |
| Contains more SeleniumSelenium | +2800% |
| Contains more PotassiumPotassium | +153.5% |
| Contains less SodiumSodium | -75% |
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 EVitamin E | +88.9% |
| Contains more Vitamin B1Vitamin B1 | +91.4% |
| Contains more Vitamin B2Vitamin B2 | +21.1% |
| Contains more Vitamin B3Vitamin B3 | +52.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +108.4% |
| Contains more Vitamin B6Vitamin B6 | +13% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +155.6% |
| Contains more CholineCholine | +216.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.974mg | 0.167mg | 35% |
| Selenium | 5.8µg | 0.2µg | 10% |
| Vitamin B5 | 0.38mg | 0.792mg | 8% |
| Vitamin B1 | 0.178mg | 0.093mg | 7% |
| Starch | 24.79g | 7.17g | 7% |
| Vitamin C | 0mg | 5.5mg | 6% |
| Copper | 0.106mg | 0.049mg | 6% |
| Vitamin B3 | 2.561mg | 1.683mg | 5% |
| Choline | 9.2mg | 29.1mg | 4% |
| Potassium | 86mg | 218mg | 4% |
| Folate | 9µg | 23µg | 4% |
| Phosphorus | 103mg | 77mg | 4% |
| Magnesium | 39mg | 26mg | 3% |
| Fiber | 1.6g | 2.4g | 3% |
| Polyunsaturated fat | 0.366g | 0.603g | 2% |
| Carbs | 25.58g | 20.98g | 2% |
| Calories | 123kcal | 96kcal | 1% |
| Protein | 2.74g | 3.41g | 1% |
| Fructose | 0g | 0.79g | 1% |
| Vitamin B6 | 0.123mg | 0.139mg | 1% |
| Vitamin B2 | 0.069mg | 0.057mg | 1% |
| Vitamin E | 0.17mg | 0.09mg | 1% |
| Fats | 0.97g | 1.5g | 1% |
| Zinc | 0.71mg | 0.62mg | 1% |
| Iron | 0.56mg | 0.45mg | 1% |
| Vitamin A | 0µg | 13µg | 1% |
| Net carbs | 23.98g | 18.58g | N/A |
| Calcium | 3mg | 3mg | 0% |
| Sugar | 0.24g | 4.54g | N/A |
| Sodium | 4mg | 1mg | 0% |
| Vitamin K | 0.2µg | 0.4µg | 0% |
| Saturated fat | 0.26g | 0.197g | 0% |
| Monounsaturated fat | 0.369g | 0.374g | 0% |
| Tryptophan | 0.033mg | 0.023mg | 0% |
| Threonine | 0.095mg | 0.133mg | 0% |
| Isoleucine | 0.109mg | 0.133mg | 0% |
| Leucine | 0.214mg | 0.358mg | 0% |
| Lysine | 0.099mg | 0.141mg | 0% |
| Methionine | 0.058mg | 0.069mg | 0% |
| Phenylalanine | 0.133mg | 0.155mg | 0% |
| Valine | 0.151mg | 0.191mg | 0% |
| Histidine | 0.066mg | 0.091mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
3.41 g
Fats:
1.5 g
Carbs:
20.98 g
Water:
73.41 g
Other:
0.7 g
| Contains more CarbsCarbs | +21.9% |
| Contains more ProteinProtein | +24.5% |
| Contains more FatsFats | +54.6% |
| Contains more OtherOther | +59.1% |
~equal in
Water
~73.41g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.374 g
Polyunsaturated fat:
Poly. Fat
0.603 g
| Contains less Sat. FatSaturated fat | -24.2% |
| Contains more Poly. FatPolyunsaturated fat | +64.8% |
~equal in
Monounsaturated fat
~0.374g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
7.17 g
Sucrose:
2.74 g
Glucose:
0.84 g
Fructose:
0.79 g
Lactose:
0 g
Maltose:
0.17 g
Galactose:
0 g
| Contains more StarchStarch | +245.7% |
| Contains more SucroseSucrose | +1041.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
