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  6. Wild rice raw vs. Corn raw

Wild rice raw vs. Corn raw — In-Depth Nutrition Comparison

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A recap on differences between wild rice raw and corn raw

  • Wild rice raw is higher than corn raw in copper, manganese, zinc, phosphorus, magnesium, vitamin B3, vitamin B6, iron, fiber, and vitamin B2.
  • Wild rice raw covers your daily copper needs 52% more than corn raw.
  • Wild rice raw contains 13 times more zinc than corn raw. While wild rice raw contains 5.96mg of zinc, corn raw contains only 0.46mg.

Food varieties used in this article are Wild rice, raw and Corn, sweet, yellow, raw.

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +378.4%
Contains more CalciumCalcium +950%
Contains more PotassiumPotassium +58.1%
Contains more IronIron +276.9%
Contains more CopperCopper +870.4%
Contains more ZincZinc +1195.7%
Contains more PhosphorusPhosphorus +386.5%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +715.3%
Contains more SeleniumSelenium +366.7%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin EVitamin E +1071.4%
Contains more Vitamin B2Vitamin B2 +376.4%
Contains more Vitamin B3Vitamin B3 +280.4%
Contains more Vitamin B5Vitamin B5 +49.8%
Contains more Vitamin B6Vitamin B6 +320.4%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +126.2%
Contains more CholineCholine +52.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B1Vitamin B1 +34.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +350.5%
Contains more CarbsCarbs +300.5%
Contains more OtherOther +142.9%
Contains more FatsFats +25%
Contains more WaterWater +880%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 less Sat. FatSaturated fat -52%
Contains more Poly. FatPolyunsaturated fat +38.8%
Contains more Mono. FatMonounsaturated fat +171.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +32.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Corn raw DV% diff.
Copper 0.524mg 0.054mg 52%
Manganese 1.329mg 0.163mg 51%
Zinc 5.96mg 0.46mg 50%
Phosphorus 433mg 89mg 49%
Magnesium 177mg 37mg 33%
Vitamin B3 6.733mg 1.77mg 31%
Vitamin B6 0.391mg 0.093mg 23%
Protein 14.73g 3.27g 23%
Carbs 74.9g 18.7g 19%
Iron 1.96mg 0.52mg 18%
Fiber 6.2g 2g 17%
Vitamin B2 0.262mg 0.055mg 16%
Calories 357kcal 86kcal 14%
Folate 95µg 42µg 13%
Vitamin C 0mg 6.8mg 8%
Vitamin B5 1.074mg 0.717mg 7%
Potassium 427mg 270mg 5%
Vitamin E 0.82mg 0.07mg 5%
Selenium 2.8µg 0.6µg 4%
Vitamin B1 0.115mg 0.155mg 3%
Choline 35mg 23mg 2%
Fructose 1.94g 2%
Calcium 21mg 2mg 2%
Starch 5.7g 2%
Saturated fat 0.156g 0.325g 1%
Monounsaturated fat 0.159g 0.432g 1%
Vitamin K 1.9µg 0.3µg 1%
Polyunsaturated fat 0.676g 0.487g 1%
Vitamin A 1µg 9µg 1%
Fats 1.08g 1.35g 0%
Net carbs 68.7g 16.7g N/A
Sugar 2.5g 6.26g N/A
Sodium 7mg 15mg 0%
Tryptophan 0.179mg 0.023mg 0%
Threonine 0.469mg 0.129mg 0%
Isoleucine 0.618mg 0.129mg 0%
Leucine 1.018mg 0.348mg 0%
Lysine 0.629mg 0.137mg 0%
Methionine 0.438mg 0.067mg 0%
Phenylalanine 0.721mg 0.15mg 0%
Valine 0.858mg 0.185mg 0%
Histidine 0.384mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Wild rice raw
17%
Corn raw
Minerals Daily Need Coverage Score
96%
Wild rice raw
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 0.169g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1.2)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 5)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.