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Rice vs. Corn — In-Depth Nutrition Comparison

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Summary of differences between rice and corn

  • Rice has more selenium, manganese, iron, folate, and vitamin B1; however, corn is higher in vitamin B5, fiber, vitamin C, potassium, and vitamin A.
  • Rice covers your daily need for selenium, 13% more than corn.
  • Rice has 3 times more manganese than corn. While rice has 0.472mg of manganese, corn has only 0.167mg.

These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

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.
Rice
Rice
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Corn
Corn
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more CalciumCalcium +233.3%
Contains more IronIron +166.7%
Contains more CopperCopper +40.8%
Contains more ManganeseManganese +182.6%
Contains more SeleniumSelenium +3650%
Contains more MagnesiumMagnesium +116.7%
Contains more PotassiumPotassium +522.9%
Contains more ZincZinc +26.5%
Contains more PhosphorusPhosphorus +79.1%
~equal in Sodium ~1mg

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.
Rice
Rice
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Corn
Corn
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Contains more Vitamin B1Vitamin B1 +75.3%
Contains more FolateFolate +152.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B2Vitamin B2 +338.5%
Contains more Vitamin B3Vitamin B3 +14%
Contains more Vitamin B5Vitamin B5 +103.1%
Contains more Vitamin B6Vitamin B6 +49.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Corn DV% diff.
Manganese 0.472mg 0.167mg 13%
Selenium 7.5µg 0.2µg 13%
Iron 1.2mg 0.45mg 9%
Folate 58µg 23µg 9%
Fiber 0.4g 2.4g 8%
Vitamin B5 0.39mg 0.792mg 8%
Vitamin C 0mg 5.5mg 6%
Vitamin B1 0.163mg 0.093mg 6%
Potassium 35mg 218mg 5%
Phosphorus 43mg 77mg 5%
Choline 2.1mg 29.1mg 5%
Vitamin B6 0.093mg 0.139mg 4%
Polyunsaturated fat 0.076g 0.603g 4%
Magnesium 12mg 26mg 3%
Starch 7.17g 3%
Vitamin B2 0.013mg 0.057mg 3%
Calories 130kcal 96kcal 2%
Fats 0.28g 1.5g 2%
Carbs 28.17g 20.98g 2%
Copper 0.069mg 0.049mg 2%
Protein 2.69g 3.41g 1%
Calcium 10mg 3mg 1%
Zinc 0.49mg 0.62mg 1%
Vitamin A 0µg 13µg 1%
Vitamin B3 1.476mg 1.683mg 1%
Saturated fat 0.077g 0.197g 1%
Monounsaturated fat 0.088g 0.374g 1%
Fructose 0.79g 1%
Protein per 100 calories 2.1g 3.6g N/A
Calories per 10 g protein 483kcal 282kcal N/A
Weight per 100 calories 77g 104g N/A
Net carbs 27.77g 18.58g N/A
Sugar 0.05g 4.54g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.04mg 0.09mg 0%
Vitamin K 0µg 0.4µg 0%
Tryptophan 0.031mg 0.023mg 0%
Threonine 0.096mg 0.133mg 0%
Isoleucine 0.116mg 0.133mg 0%
Leucine 0.222mg 0.358mg 0%
Lysine 0.097mg 0.141mg 0%
Methionine 0.063mg 0.069mg 0%
Phenylalanine 0.144mg 0.155mg 0%
Valine 0.164mg 0.191mg 0%
Histidine 0.063mg 0.091mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Corn
Corn
4
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 CarbsCarbs +34.3%
Contains more ProteinProtein +26.8%
Contains more FatsFats +435.7%
Contains more OtherOther +66.7%
~equal in Water ~73.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Corn
Corn
2
17% 32% 51%
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 -60.9%
Contains more Mono. FatMonounsaturated fat +325%
Contains more Poly. FatPolyunsaturated fat +693.4%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.