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Wheat vs. Corn raw — In-Depth Nutrition Comparison

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Summary of differences between wheat and corn raw

  • Corn raw has less selenium, manganese, phosphorus, copper, iron, zinc, vitamin B3, magnesium, vitamin B6, and vitamin B1 than wheat .
  • Wheat covers your daily need for selenium, 161% more than corn raw.
  • Wheat has 18 times more manganese than corn raw. While wheat has 3.012mg of manganese, corn raw has only 0.163mg.

These are the specific foods used in this comparison Wheat, durum and Corn, sweet, yellow, raw.

Infographic

Wheat 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.
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 MagnesiumMagnesium +289.2%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +59.6%
Contains more IronIron +576.9%
Contains more CopperCopper +924.1%
Contains more ZincZinc +804.3%
Contains more PhosphorusPhosphorus +470.8%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +1747.9%
Contains more SeleniumSelenium +14800%

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 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% 105% 28% 126% 56% 97% 0% 0% 32%
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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Contains more Vitamin B1Vitamin B1 +170.3%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +280.7%
Contains more Vitamin B5Vitamin B5 +30.4%
Contains more Vitamin B6Vitamin B6 +350.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~42µg

All nutrients comparison - raw data values

Nutrient Wheat Corn raw DV% diff.
Selenium 89.4µg 0.6µg 161%
Manganese 3.012mg 0.163mg 124%
Phosphorus 508mg 89mg 60%
Copper 0.553mg 0.054mg 55%
Iron 3.52mg 0.52mg 38%
Zinc 4.16mg 0.46mg 34%
Vitamin B3 6.738mg 1.77mg 31%
Magnesium 144mg 37mg 25%
Vitamin B6 0.419mg 0.093mg 25%
Vitamin B1 0.419mg 0.155mg 22%
Protein 13.68g 3.27g 21%
Carbs 71.13g 18.7g 17%
Calories 339kcal 86kcal 13%
Vitamin C 0mg 6.8mg 8%
Fiber 2g 8%
Potassium 431mg 270mg 5%
Vitamin B2 0.121mg 0.055mg 5%
Vitamin B5 0.935mg 0.717mg 4%
Choline 23mg 4%
Calcium 34mg 2mg 3%
Polyunsaturated fat 0.978g 0.487g 3%
Fats 2.47g 1.35g 2%
Starch 5.7g 2%
Fructose 1.94g 2%
Sodium 2mg 15mg 1%
Vitamin A 0µg 9µg 1%
Saturated fat 0.454g 0.325g 1%
Protein per 100 calories 4g 3.8g N/A
Calories per 10 g protein 248kcal 263kcal N/A
Weight per 100 calories 29g 116g N/A
Unsaturated / Saturated Fat ratio 2.9 2.8 N/A
Net carbs 71.13g 16.7g N/A
Sugar 6.26g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Folate 43µg 42µg 0%
Monounsaturated fat 0.344g 0.432g 0%
Tryptophan 0.176mg 0.023mg 0%
Threonine 0.366mg 0.129mg 0%
Isoleucine 0.533mg 0.129mg 0%
Leucine 0.934mg 0.348mg 0%
Lysine 0.303mg 0.137mg 0%
Methionine 0.221mg 0.067mg 0%
Phenylalanine 0.681mg 0.15mg 0%
Valine 0.594mg 0.185mg 0%
Histidine 0.322mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 ProteinProtein +318.3%
Contains more FatsFats +83%
Contains more CarbsCarbs +280.4%
Contains more OtherOther +182.5%
Contains more WaterWater +595.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 more Poly. FatPolyunsaturated fat +100.8%
Contains less Sat. FatSaturated fat -28.4%
Contains more Mono. FatMonounsaturated fat +25.6%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.