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Wheat vs. Corn — In-Depth Nutrition Comparison

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What are the differences between Wheat and Corn?

  • Wheat is higher in Selenium, Manganese, Copper, Iron, Zinc, Phosphorus, Fiber, and Magnesium, however, Corn is richer in Vitamin B6.
  • Wheat's daily need coverage for Selenium is 58% more.
  • Corn contains 6 times less Manganese than Wheat. Wheat contains 1.03mg of Manganese, while Corn contains 0.167mg.

We used Wheat, KAMUT khorasan, cooked and Corn, sweet, yellow, cooked, boiled, drained, without salt types in this article.

Infographic

Wheat 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.
Wheat
Wheat
8
:
2
Corn
Corn
Contains more Calcium +200%
Contains more Iron +291.1%
Contains more Magnesium +84.6%
Contains more Phosphorus +90.9%
Contains more Zinc +196.8%
Contains more Copper +322.4%
Contains more Manganese +516.8%
Contains more Selenium +15850%
Contains more Potassium +32.9%
Contains less Sodium -87.5%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +200%
Contains more Iron +291.1%
Contains more Magnesium +84.6%
Contains more Phosphorus +90.9%
Contains more Zinc +196.8%
Contains more Copper +322.4%
Contains more Manganese +516.8%
Contains more Selenium +15850%
Contains more Potassium +32.9%
Contains less Sodium -87.5%

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
3
:
8
Corn
Corn
Contains more Vitamin E +166.7%
Contains more Vitamin B3 +37%
Contains more Vitamin A +6475%
Contains more Vitamin B2 +90%
Contains more Vitamin B6 +98.6%
Contains more Folate +109.1%
Equal in Vitamin B1 - 0.093
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin E +166.7%
Contains more Vitamin B3 +37%
Contains more Vitamin A +6475%
Contains more Vitamin B2 +90%
Contains more Vitamin B6 +98.6%
Contains more Folate +109.1%
Equal in Vitamin B1 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Corn
Corn
Contains more Protein +67.4%
Contains more Carbs +31.6%
Contains more Fats +80.7%
Contains more Water +12.6%
Equal in Other - 0.7
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Corn
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 Protein +67.4%
Contains more Carbs +31.6%
Contains more Fats +80.7%
Contains more Water +12.6%
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Corn
Corn
Contains less Saturated Fat -60.9%
Contains more Monounsaturated Fat +345.2%
Contains more Polyunsaturated fat +148.1%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -60.9%
Contains more Monounsaturated Fat +345.2%
Contains more Polyunsaturated fat +148.1%

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
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Corn Opinion
Net carbs 23.3g 18.58g Wheat
Protein 5.71g 3.41g Wheat
Fats 0.83g 1.5g Corn
Carbs 27.6g 20.98g Wheat
Calories 132kcal 96kcal Wheat
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 3.07g 4.54g Wheat
Fiber 4.3g 2.4g Wheat
Calcium 9mg 3mg Wheat
Iron 1.76mg 0.45mg Wheat
Magnesium 48mg 26mg Wheat
Phosphorus 147mg 77mg Wheat
Potassium 164mg 218mg Corn
Sodium 8mg 1mg Corn
Zinc 1.84mg 0.62mg Wheat
Copper 0.207mg 0.049mg Wheat
Manganese 1.03mg 0.167mg Wheat
Selenium 31.9µg 0.2µg Wheat
Vitamin A 4IU 263IU Corn
Vitamin A RAE 13µg Corn
Vitamin E 0.24mg 0.09mg Wheat
Vitamin C 5.5mg Corn
Vitamin B1 0.095mg 0.093mg Wheat
Vitamin B2 0.03mg 0.057mg Corn
Vitamin B3 2.305mg 1.683mg Wheat
Vitamin B5 0.792mg Corn
Vitamin B6 0.07mg 0.139mg Corn
Folate 11µg 23µg Corn
Vitamin K 0.4µg Corn
Tryptophan 0.051mg 0.023mg Wheat
Threonine 0.172mg 0.133mg Wheat
Isoleucine 0.22mg 0.133mg Wheat
Leucine 0.432mg 0.358mg Wheat
Lysine 0.161mg 0.141mg Wheat
Methionine 0.097mg 0.069mg Wheat
Phenylalanine 0.3mg 0.155mg Wheat
Valine 0.267mg 0.191mg Wheat
Histidine 0.147mg 0.091mg Wheat
Trans Fat 0.002g 0g Corn
Saturated Fat 0.077g 0.197g Wheat
Monounsaturated Fat 0.084g 0.374g Corn
Polyunsaturated fat 0.243g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Wheat
17%
Corn
Minerals Daily Need Coverage Score
61%
Wheat
14%
Corn

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.47g)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.12g)
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 contains less Sodium?
Corn
Corn contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Corn
Corn is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/169744/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.