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

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Summary of differences between wild rice and corn grain

  • Wild rice has less vitamin B6, vitamin B1, selenium, iron, magnesium, fiber, copper, phosphorus, vitamin B3, and manganese than corn grain.
  • Corn grain covers your daily need for vitamin B6, 37% more than wild rice.

These are the specific foods used in this comparison Wild rice, cooked and Corn grain, yellow.

Infographic

Wild rice vs Corn grain 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Contains less SodiumSodium -91.4%
Contains more MagnesiumMagnesium +296.9%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +184.2%
Contains more IronIron +351.7%
Contains more CopperCopper +159.5%
Contains more ZincZinc +64.9%
Contains more PhosphorusPhosphorus +156.1%
Contains more ManganeseManganese +72%
Contains more SeleniumSelenium +1837.5%

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.
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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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% 3.7% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +36.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +104.2%
Contains more Vitamin B1Vitamin B1 +640.4%
Contains more Vitamin B2Vitamin B2 +131%
Contains more Vitamin B3Vitamin B3 +181.8%
Contains more Vitamin B5Vitamin B5 +175.3%
Contains more Vitamin B6Vitamin B6 +360.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Corn grain DV% diff.
Vitamin B6 0.135mg 0.622mg 37%
Vitamin B1 0.052mg 0.385mg 28%
Selenium 0.8µg 15.5µg 27%
Iron 0.6mg 2.71mg 26%
Magnesium 32mg 127mg 23%
Fiber 1.8g 7.3g 22%
Copper 0.121mg 0.314mg 21%
Carbs 21.34g 74.26g 18%
Phosphorus 82mg 210mg 18%
Vitamin B3 1.287mg 3.627mg 15%
Calories 101kcal 365kcal 13%
Polyunsaturated fat 0.213g 2.163g 13%
Protein 3.99g 9.42g 11%
Manganese 0.282mg 0.485mg 9%
Vitamin B2 0.087mg 0.201mg 9%
Zinc 1.34mg 2.21mg 8%
Fats 0.34g 4.74g 7%
Potassium 101mg 287mg 5%
Vitamin B5 0.154mg 0.424mg 5%
Saturated fat 0.049g 0.667g 3%
Monounsaturated fat 0.05g 1.251g 3%
Folate 26µg 19µg 2%
Vitamin E 0.24mg 0.49mg 2%
Choline 10.2mg 2%
Vitamin A 0µg 11µg 1%
Sodium 3mg 35mg 1%
Net carbs 19.54g 66.96g N/A
Calcium 3mg 7mg 0%
Sugar 0.73g 0.64g N/A
Vitamin K 0.5µg 0.3µg 0%
Tryptophan 0.049mg 0.067mg 0%
Threonine 0.127mg 0.354mg 0%
Isoleucine 0.167mg 0.337mg 0%
Leucine 0.276mg 1.155mg 0%
Lysine 0.17mg 0.265mg 0%
Methionine 0.119mg 0.197mg 0%
Phenylalanine 0.195mg 0.463mg 0%
Valine 0.232mg 0.477mg 0%
Histidine 0.104mg 0.287mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
Contains more WaterWater +612.9%
Contains more ProteinProtein +136.1%
Contains more FatsFats +1294.1%
Contains more CarbsCarbs +248%
Contains more OtherOther +202.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
16% 31% 53%
Saturated fat: Sat. Fat 0.667 g
Monounsaturated fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +2402%
Contains more Poly. FatPolyunsaturated fat +915.5%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.