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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 of 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.
Contains less Sodium -91.4%
Contains more Calcium +133.3%
Contains more Iron +351.7%
Contains more Magnesium +296.9%
Contains more Phosphorus +156.1%
Contains more Potassium +184.2%
Contains more Zinc +64.9%
Contains more Copper +159.5%
Contains more Manganese +72%
Contains more Selenium +1837.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 102% 91% 90% 26% 5% 61% 105% 64% 85%
Contains less Sodium -91.4%
Contains more Calcium +133.3%
Contains more Iron +351.7%
Contains more Magnesium +296.9%
Contains more Phosphorus +156.1%
Contains more Potassium +184.2%
Contains more Zinc +64.9%
Contains more Copper +159.5%
Contains more Manganese +72%
Contains more Selenium +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.
:
Contains more Folate +36.8%
Contains more Vitamin K +66.7%
Contains more Vitamin A +7033.3%
Contains more Vitamin E +104.2%
Contains more Vitamin B1 +640.4%
Contains more Vitamin B2 +131%
Contains more Vitamin B3 +181.8%
Contains more Vitamin B5 +175.3%
Contains more Vitamin B6 +360.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 6% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 10% 0% 0% 97% 47% 69% 26% 144% 15% 0% 0% 1%
Contains more Folate +36.8%
Contains more Vitamin K +66.7%
Contains more Vitamin A +7033.3%
Contains more Vitamin E +104.2%
Contains more Vitamin B1 +640.4%
Contains more Vitamin B2 +131%
Contains more Vitamin B3 +181.8%
Contains more Vitamin B5 +175.3%
Contains more Vitamin B6 +360.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +612.9%
Contains more Protein +136.1%
Contains more Fats +1294.1%
Contains more Carbs +248%
Contains more Other +202.5%
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 Water +612.9%
Contains more Protein +136.1%
Contains more Fats +1294.1%
Contains more Carbs +248%
Contains more Other +202.5%

Fat Type Comparison

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

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

All nutrients comparison - raw data values

Nutrient Wild rice Corn grain Opinion
Net carbs 19.54g 66.96g Corn grain
Protein 3.99g 9.42g Corn grain
Fats 0.34g 4.74g Corn grain
Carbs 21.34g 74.26g Corn grain
Calories 101kcal 365kcal Corn grain
Fructose 0.2g Wild rice
Sugar 0.73g 0.64g Corn grain
Fiber 1.8g 7.3g Corn grain
Calcium 3mg 7mg Corn grain
Iron 0.6mg 2.71mg Corn grain
Magnesium 32mg 127mg Corn grain
Phosphorus 82mg 210mg Corn grain
Potassium 101mg 287mg Corn grain
Sodium 3mg 35mg Wild rice
Zinc 1.34mg 2.21mg Corn grain
Copper 0.121mg 0.314mg Corn grain
Manganese 0.282mg 0.485mg Corn grain
Selenium 0.8µg 15.5µg Corn grain
Vitamin A 3IU 214IU Corn grain
Vitamin A RAE 0µg 11µg Corn grain
Vitamin E 0.24mg 0.49mg Corn grain
Vitamin B1 0.052mg 0.385mg Corn grain
Vitamin B2 0.087mg 0.201mg Corn grain
Vitamin B3 1.287mg 3.627mg Corn grain
Vitamin B5 0.154mg 0.424mg Corn grain
Vitamin B6 0.135mg 0.622mg Corn grain
Folate 26µg 19µg Wild rice
Choline 10.2mg Wild rice
Vitamin K 0.5µg 0.3µg Wild rice
Tryptophan 0.049mg 0.067mg Corn grain
Threonine 0.127mg 0.354mg Corn grain
Isoleucine 0.167mg 0.337mg Corn grain
Leucine 0.276mg 1.155mg Corn grain
Lysine 0.17mg 0.265mg Corn grain
Methionine 0.119mg 0.197mg Corn grain
Phenylalanine 0.195mg 0.463mg Corn grain
Valine 0.232mg 0.477mg Corn grain
Histidine 0.104mg 0.287mg Corn grain
Saturated Fat 0.049g 0.667g Wild rice
Monounsaturated Fat 0.05g 1.251g Corn grain
Polyunsaturated fat 0.213g 2.163g Corn grain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Corn grain
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
10%
Wild rice
32%
Corn grain
Minerals Daily Need Coverage Score
21%
Wild rice
63%
Corn grain

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.618g)
Which food is lower in Sugar?
Corn grain
Corn grain is lower in Sugar (difference - 0.09g)
Which food is lower in glycemic index?
Corn grain
Corn grain is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Corn grain
Corn grain is relatively richer in minerals
Which food is richer in vitamins?
Corn grain
Corn grain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.