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Rice vs Corn raw - In-Depth Nutrition Comparison

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Important differences between Rice and Corn raw

  • Rice has more Manganese, Selenium, and Iron, however Corn raw has more Vitamin C, Potassium, Phosphorus, Vitamin B5, Fiber, and Magnesium.
  • Rice's daily need coverage for Manganese is 13% more.
  • Rice has 13 times more Selenium than Corn raw. Rice has 7.5µg of Selenium, while Corn raw has 0.6µg.

The food varieties used in the comparison are Rice, white, long-grain, regular, enriched, cooked and Corn, sweet, yellow, raw.

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
Rice
5
:
3
Corn raw
Corn raw
Contains more Calcium +400%
Contains more Iron +130.8%
Contains less Sodium -93.3%
Contains more Copper +27.8%
Contains more Magnesium +208.3%
Contains more Phosphorus +107%
Contains more Potassium +671.4%
Equal in Zinc - 0.46
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +400%
Contains more Iron +130.8%
Contains less Sodium -93.3%
Contains more Copper +27.8%
Contains more Magnesium +208.3%
Contains more Phosphorus +107%
Contains more Potassium +671.4%
Equal in Zinc - 0.46

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
Rice
Rice
2
:
7
Corn raw
Corn raw
Contains more Folate +38.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +19.9%
Contains more Vitamin B5 +83.8%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.155
Equal in Vitamin B6 - 0.093
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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Folate +38.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +19.9%
Contains more Vitamin B5 +83.8%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.155
Equal in Vitamin B6 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
:
4
Corn raw
Corn raw
Contains more Carbs +50.6%
Contains more Protein +21.6%
Contains more Fats +382.1%
Contains more Water +11.1%
Contains more Other +50%
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Corn raw
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 Carbs +50.6%
Contains more Protein +21.6%
Contains more Fats +382.1%
Contains more Water +11.1%
Contains more Other +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
:
2
Corn raw
Corn raw
Contains less Saturated Fat -76.3%
Contains more Monounsaturated Fat +390.9%
Contains more Polyunsaturated fat +540.8%
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -76.3%
Contains more Monounsaturated Fat +390.9%
Contains more Polyunsaturated fat +540.8%

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.
Rice Corn raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rice Corn raw Opinion
Net carbs 27.77g 16.7g Rice
Protein 2.69g 3.27g Corn raw
Fats 0.28g 1.35g Corn raw
Carbs 28.17g 18.7g Rice
Calories 130kcal 86kcal Rice
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 0.05g 6.26g Rice
Fiber 0.4g 2g Corn raw
Calcium 10mg 2mg Rice
Iron 1.2mg 0.52mg Rice
Magnesium 12mg 37mg Corn raw
Phosphorus 43mg 89mg Corn raw
Potassium 35mg 270mg Corn raw
Sodium 1mg 15mg Rice
Zinc 0.49mg 0.46mg Rice
Copper 0.069mg 0.054mg Rice
Vitamin A 0IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.04mg 0.07mg Corn raw
Vitamin C 0mg 6.8mg Corn raw
Vitamin B1 0.163mg 0.155mg Rice
Vitamin B2 0.013mg 0.055mg Corn raw
Vitamin B3 1.476mg 1.77mg Corn raw
Vitamin B5 0.39mg 0.717mg Corn raw
Vitamin B6 0.093mg 0.093mg
Folate 58µg 42µg Rice
Vitamin K 0µg 0.3µg Corn raw
Tryptophan 0.031mg 0.023mg Rice
Threonine 0.096mg 0.129mg Corn raw
Isoleucine 0.116mg 0.129mg Corn raw
Leucine 0.222mg 0.348mg Corn raw
Lysine 0.097mg 0.137mg Corn raw
Methionine 0.063mg 0.067mg Corn raw
Phenylalanine 0.144mg 0.15mg Corn raw
Valine 0.164mg 0.185mg Corn raw
Histidine 0.063mg 0.089mg Corn raw
Saturated Fat 0.077g 0.325g Rice
Monounsaturated Fat 0.088g 0.432g Corn raw
Polyunsaturated fat 0.076g 0.487g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Corn raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
13%
Rice
18%
Corn raw
Minerals Daily Need Coverage Score
14%
Rice
18%
Corn raw

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 6.21g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.248g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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