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  6. Brown rice vs. Corn raw

Brown rice vs. Corn raw — In-Depth Nutrition Comparison

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The main differences between brown rice and corn raw

  • Brown rice is richer in manganese, selenium, and copper, yet corn raw is richer in folate, vitamin C, vitamin B5, and potassium.
  • Daily need coverage for manganese for brown rice is 35% higher.
  • Brown rice contains 10 times more selenium than corn raw. Brown rice contains 5.8µg of selenium, while corn raw contains 0.6µg.
  • Brown rice contains less sugar.
  • Corn raw has a lower glycemic index than brown rice.

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

Infographic

Brown rice vs Corn raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +50%
Contains more CopperCopper +96.3%
Contains more ZincZinc +54.3%
Contains more PhosphorusPhosphorus +15.7%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +497.5%
Contains more SeleniumSelenium +866.7%
Contains more PotassiumPotassium +214%
~equal in Magnesium ~37mg
~equal in Iron ~0.52mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin B1Vitamin B1 +14.8%
Contains more Vitamin B2Vitamin B2 +25.5%
Contains more Vitamin B3Vitamin B3 +44.7%
Contains more Vitamin B6Vitamin B6 +32.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +88.7%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +366.7%
Contains more CholineCholine +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Corn raw DV% diff.
Manganese 0.974mg 0.163mg 35%
Selenium 5.8µg 0.6µg 9%
Folate 9µg 42µg 8%
Starch 24.79g 5.7g 8%
Vitamin C 0mg 6.8mg 8%
Vitamin B5 0.38mg 0.717mg 7%
Copper 0.106mg 0.054mg 6%
Potassium 86mg 270mg 5%
Vitamin B3 2.561mg 1.77mg 5%
Choline 9.2mg 23mg 3%
Carbs 25.58g 18.7g 2%
Vitamin B6 0.123mg 0.093mg 2%
Fiber 1.6g 2g 2%
Zinc 0.71mg 0.46mg 2%
Fructose 0g 1.94g 2%
Phosphorus 103mg 89mg 2%
Vitamin B1 0.178mg 0.155mg 2%
Calories 123kcal 86kcal 2%
Polyunsaturated fat 0.366g 0.487g 1%
Protein 2.74g 3.27g 1%
Vitamin B2 0.069mg 0.055mg 1%
Vitamin E 0.17mg 0.07mg 1%
Fats 0.97g 1.35g 1%
Iron 0.56mg 0.52mg 1%
Vitamin A 0µg 9µg 1%
Net carbs 23.98g 16.7g N/A
Magnesium 39mg 37mg 0%
Calcium 3mg 2mg 0%
Sugar 0.24g 6.26g N/A
Sodium 4mg 15mg 0%
Vitamin K 0.2µg 0.3µg 0%
Saturated fat 0.26g 0.325g 0%
Monounsaturated fat 0.369g 0.432g 0%
Tryptophan 0.033mg 0.023mg 0%
Threonine 0.095mg 0.129mg 0%
Isoleucine 0.109mg 0.129mg 0%
Leucine 0.214mg 0.348mg 0%
Lysine 0.099mg 0.137mg 0%
Methionine 0.058mg 0.067mg 0%
Phenylalanine 0.133mg 0.15mg 0%
Valine 0.151mg 0.185mg 0%
Histidine 0.066mg 0.089mg 0%
Omega-3 - ALA 0.011g 0.014g N/A
Omega-6 - Linoleic acid 0.355g 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more CarbsCarbs +36.8%
Contains more ProteinProtein +19.3%
Contains more FatsFats +39.2%
Contains more OtherOther +43.2%
~equal in Water ~76.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -20%
Contains more Mono. FatMonounsaturated fat +17.1%
Contains more Poly. FatPolyunsaturated fat +33.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +334.9%
Contains more SucroseSucrose +270.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 raw - 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.