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  6. Wheat vs. Corn raw

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 of 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
:
0
Corn raw
Corn raw
Contains more Calcium +1600%
Contains more Iron +576.9%
Contains more Magnesium +289.2%
Contains more Phosphorus +470.8%
Contains more Potassium +59.6%
Contains less Sodium -86.7%
Contains more Zinc +804.3%
Contains more Copper +924.1%
Contains more Manganese +1747.9%
Contains more Selenium +14800%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +1600%
Contains more Iron +576.9%
Contains more Magnesium +289.2%
Contains more Phosphorus +470.8%
Contains more Potassium +59.6%
Contains less Sodium -86.7%
Contains more Zinc +804.3%
Contains more Copper +924.1%
Contains more Manganese +1747.9%
Contains more Selenium +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.
Wheat
Wheat
6
:
4
Corn raw
Corn raw
Contains more Vitamin B1 +170.3%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +280.7%
Contains more Vitamin B5 +30.4%
Contains more Vitamin B6 +350.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 42
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 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 Vitamin B1 +170.3%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +280.7%
Contains more Vitamin B5 +30.4%
Contains more Vitamin B6 +350.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 42

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Corn raw
Corn raw
Contains more Protein +318.3%
Contains more Fats +83%
Contains more Carbs +280.4%
Contains more Other +182.5%
Contains more Water +595.2%
Wheat
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
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 Protein +318.3%
Contains more Fats +83%
Contains more Carbs +280.4%
Contains more Other +182.5%
Contains more Water +595.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Corn raw
Corn raw
Contains more Polyunsaturated fat +100.8%
Contains less Saturated Fat -28.4%
Contains more Monounsaturated Fat +25.6%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains more Polyunsaturated fat +100.8%
Contains less Saturated Fat -28.4%
Contains more Monounsaturated Fat +25.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Corn raw Opinion
Net carbs 71.13g 16.7g Wheat
Protein 13.68g 3.27g Wheat
Fats 2.47g 1.35g Wheat
Carbs 71.13g 18.7g Wheat
Calories 339kcal 86kcal Wheat
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Wheat
Fiber 2g Corn raw
Calcium 34mg 2mg Wheat
Iron 3.52mg 0.52mg Wheat
Magnesium 144mg 37mg Wheat
Phosphorus 508mg 89mg Wheat
Potassium 431mg 270mg Wheat
Sodium 2mg 15mg Wheat
Zinc 4.16mg 0.46mg Wheat
Copper 0.553mg 0.054mg Wheat
Manganese 3.012mg 0.163mg Wheat
Selenium 89.4µg 0.6µg Wheat
Vitamin A 0IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 0mg 6.8mg Corn raw
Vitamin B1 0.419mg 0.155mg Wheat
Vitamin B2 0.121mg 0.055mg Wheat
Vitamin B3 6.738mg 1.77mg Wheat
Vitamin B5 0.935mg 0.717mg Wheat
Vitamin B6 0.419mg 0.093mg Wheat
Folate 43µg 42µg Wheat
Vitamin K 0.3µg Corn raw
Tryptophan 0.176mg 0.023mg Wheat
Threonine 0.366mg 0.129mg Wheat
Isoleucine 0.533mg 0.129mg Wheat
Leucine 0.934mg 0.348mg Wheat
Lysine 0.303mg 0.137mg Wheat
Methionine 0.221mg 0.067mg Wheat
Phenylalanine 0.681mg 0.15mg Wheat
Valine 0.594mg 0.185mg Wheat
Histidine 0.322mg 0.089mg Wheat
Saturated Fat 0.454g 0.325g Corn raw
Monounsaturated Fat 0.344g 0.432g Corn raw
Polyunsaturated fat 0.978g 0.487g Wheat
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
Wheat 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 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
37%
Wheat
18%
Corn raw
Minerals Daily Need Coverage Score
168%
Wheat
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 2)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.8)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 0.129g)
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. 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.