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  6. Brown rice vs. Corn

Brown rice vs. Corn — In-Depth Nutrition Comparison

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A recap on 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, and Vitamin C.
  • 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.

Food varieties used in this article are Rice, brown, long-grain, cooked and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Brown rice vs Corn 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brown rice
Brown rice
7
:
2
Corn
Corn
Contains more Iron +24.4%
Contains more Magnesium +50%
Contains more Phosphorus +33.8%
Contains more Zinc +14.5%
Contains more Copper +116.3%
Contains more Manganese +483.2%
Contains more Selenium +2800%
Contains more Potassium +153.5%
Contains less Sodium -75%
Equal in Calcium - 3
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Iron +24.4%
Contains more Magnesium +50%
Contains more Phosphorus +33.8%
Contains more Zinc +14.5%
Contains more Copper +116.3%
Contains more Manganese +483.2%
Contains more Selenium +2800%
Contains more Potassium +153.5%
Contains less Sodium -75%
Equal in Calcium - 3

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.
Brown rice
Brown rice
4
:
6
Corn
Corn
Contains more Vitamin E +88.9%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B2 +21.1%
Contains more Vitamin B3 +52.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +108.4%
Contains more Vitamin B6 +13%
Contains more Folate +155.6%
Contains more Vitamin K +100%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin E +88.9%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B2 +21.1%
Contains more Vitamin B3 +52.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +108.4%
Contains more Vitamin B6 +13%
Contains more Folate +155.6%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
1
:
4
Corn
Corn
Contains more Carbs +21.9%
Contains more Protein +24.5%
Contains more Fats +54.6%
Contains more Other +59.1%
Equal in Water - 73.41
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Carbs +21.9%
Contains more Protein +24.5%
Contains more Fats +54.6%
Contains more Other +59.1%
Equal in Water - 73.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
0
:
3
Corn
Corn
Contains less Saturated Fat -24.2%
Contains more Polyunsaturated fat +64.8%
Equal in Monounsaturated Fat - 0.374
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -24.2%
Contains more Polyunsaturated fat +64.8%
Equal in Monounsaturated Fat - 0.374

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
4
Corn
Corn
Contains more Starch +245.7%
Contains more Sucrose +1041.7%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Corn
61% 23% 7% 7%
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 Starch +245.7%
Contains more Sucrose +1041.7%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Corn
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Corn Opinion
Net carbs 23.98g 18.58g Brown rice
Protein 2.74g 3.41g Corn
Fats 0.97g 1.5g Corn
Carbs 25.58g 20.98g Brown rice
Calories 123kcal 96kcal Brown rice
Starch 24.79g 7.17g Brown rice
Fructose 0g 0.79g Corn
Sugar 0.24g 4.54g Brown rice
Fiber 1.6g 2.4g Corn
Calcium 3mg 3mg
Iron 0.56mg 0.45mg Brown rice
Magnesium 39mg 26mg Brown rice
Phosphorus 103mg 77mg Brown rice
Potassium 86mg 218mg Corn
Sodium 4mg 1mg Corn
Zinc 0.71mg 0.62mg Brown rice
Copper 0.106mg 0.049mg Brown rice
Manganese 0.974mg 0.167mg Brown rice
Selenium 5.8µg 0.2µg Brown rice
Vitamin A 0IU 263IU Corn
Vitamin A RAE 0µg 13µg Corn
Vitamin E 0.17mg 0.09mg Brown rice
Vitamin C 0mg 5.5mg Corn
Vitamin B1 0.178mg 0.093mg Brown rice
Vitamin B2 0.069mg 0.057mg Brown rice
Vitamin B3 2.561mg 1.683mg Brown rice
Vitamin B5 0.38mg 0.792mg Corn
Vitamin B6 0.123mg 0.139mg Corn
Folate 9µg 23µg Corn
Vitamin K 0.2µg 0.4µg Corn
Tryptophan 0.033mg 0.023mg Brown rice
Threonine 0.095mg 0.133mg Corn
Isoleucine 0.109mg 0.133mg Corn
Leucine 0.214mg 0.358mg Corn
Lysine 0.099mg 0.141mg Corn
Methionine 0.058mg 0.069mg Corn
Phenylalanine 0.133mg 0.155mg Corn
Valine 0.151mg 0.191mg Corn
Histidine 0.066mg 0.091mg Corn
Saturated Fat 0.26g 0.197g Corn
Monounsaturated Fat 0.369g 0.374g Corn
Polyunsaturated fat 0.366g 0.603g Corn
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Brown rice
17%
Corn
Minerals Daily Need Coverage Score
32%
Brown rice
14%
Corn

Comparison summary

Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 14)
Which food is cheaper?
Corn
Corn is cheaper (difference - $0.8)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 4.3g)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.