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  6. Wild rice vs. Corn

Wild rice vs. Corn — In-Depth Nutrition Comparison

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What are the differences between Wild rice and Corn?

  • Wild rice is higher in Copper, Zinc, and Manganese, however, Corn is richer in Vitamin B5, and Vitamin C.
  • Corn's daily need coverage for Vitamin B5 is 13% more.
  • Corn contains 2 times less Copper than Wild rice. Wild rice contains 0.121mg of Copper, while Corn contains 0.049mg.
  • Wild rice has less Sugar.

We used Wild rice, cooked and Corn, sweet, yellow, cooked, boiled, drained, without salt types in this article.

Infographic

Wild rice 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.
Wild rice
Wild rice
7
:
2
Corn
Corn
Contains more Iron +33.3%
Contains more Magnesium +23.1%
Contains more Zinc +116.1%
Contains more Copper +146.9%
Contains more Manganese +68.9%
Contains more Selenium +300%
Contains more Potassium +115.8%
Contains less Sodium -66.7%
Equal in Calcium - 3
Equal in Phosphorus - 77
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Iron +33.3%
Contains more Magnesium +23.1%
Contains more Zinc +116.1%
Contains more Copper +146.9%
Contains more Manganese +68.9%
Contains more Selenium +300%
Contains more Potassium +115.8%
Contains less Sodium -66.7%
Equal in Calcium - 3
Equal in Phosphorus - 77

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.
Wild rice
Wild rice
4
:
6
Corn
Corn
Contains more Vitamin E +166.7%
Contains more Vitamin B2 +52.6%
Contains more Folate +13%
Contains more Vitamin K +25%
Contains more Vitamin A +8666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.8%
Contains more Vitamin B3 +30.8%
Contains more Vitamin B5 +414.3%
Equal in Vitamin B6 - 0.139
Wild rice
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% 14% 21% 25% 10% 32% 20% 0% 2%
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 B2 +52.6%
Contains more Folate +13%
Contains more Vitamin K +25%
Contains more Vitamin A +8666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.8%
Contains more Vitamin B3 +30.8%
Contains more Vitamin B5 +414.3%
Equal in Vitamin B6 - 0.139

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
3
:
2
Corn
Corn
Contains more Protein +17%
Contains more Fats +341.2%
Contains more Other +75%
Equal in Carbs - 20.98
Equal in Water - 73.41
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +17%
Contains more Fats +341.2%
Contains more Other +75%
Equal in Carbs - 20.98
Equal in Water - 73.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Corn
Corn
Contains less Saturated Fat -75.1%
Contains more Monounsaturated Fat +648%
Contains more Polyunsaturated fat +183.1%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -75.1%
Contains more Monounsaturated Fat +648%
Contains more Polyunsaturated fat +183.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice
Wild rice
0
:
5
Corn
Corn
Contains more Starch +∞%
Contains more Sucrose +730.3%
Contains more Glucose +320%
Contains more Fructose +295%
Contains more Maltose +∞%
Wild rice
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Corn
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +730.3%
Contains more Glucose +320%
Contains more Fructose +295%
Contains more Maltose +∞%

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

All nutrients comparison - raw data values

Nutrient Wild rice Corn Opinion
Net carbs 19.54g 18.58g Wild rice
Protein 3.99g 3.41g Wild rice
Fats 0.34g 1.5g Corn
Carbs 21.34g 20.98g Wild rice
Calories 101kcal 96kcal Wild rice
Starch 7.17g Corn
Fructose 0.2g 0.79g Corn
Sugar 0.73g 4.54g Wild rice
Fiber 1.8g 2.4g Corn
Calcium 3mg 3mg
Iron 0.6mg 0.45mg Wild rice
Magnesium 32mg 26mg Wild rice
Phosphorus 82mg 77mg Wild rice
Potassium 101mg 218mg Corn
Sodium 3mg 1mg Corn
Zinc 1.34mg 0.62mg Wild rice
Copper 0.121mg 0.049mg Wild rice
Manganese 0.282mg 0.167mg Wild rice
Selenium 0.8µg 0.2µg Wild rice
Vitamin A 3IU 263IU Corn
Vitamin A RAE 0µg 13µg Corn
Vitamin E 0.24mg 0.09mg Wild rice
Vitamin C 0mg 5.5mg Corn
Vitamin B1 0.052mg 0.093mg Corn
Vitamin B2 0.087mg 0.057mg Wild rice
Vitamin B3 1.287mg 1.683mg Corn
Vitamin B5 0.154mg 0.792mg Corn
Vitamin B6 0.135mg 0.139mg Corn
Folate 26µg 23µg Wild rice
Vitamin K 0.5µg 0.4µg Wild rice
Tryptophan 0.049mg 0.023mg Wild rice
Threonine 0.127mg 0.133mg Corn
Isoleucine 0.167mg 0.133mg Wild rice
Leucine 0.276mg 0.358mg Corn
Lysine 0.17mg 0.141mg Wild rice
Methionine 0.119mg 0.069mg Wild rice
Phenylalanine 0.195mg 0.155mg Wild rice
Valine 0.232mg 0.191mg Wild rice
Histidine 0.104mg 0.091mg Wild rice
Saturated Fat 0.049g 0.197g Wild rice
Monounsaturated Fat 0.05g 0.374g Corn
Polyunsaturated fat 0.213g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice 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
10%
Wild rice
17%
Corn
Minerals Daily Need Coverage Score
21%
Wild rice
14%
Corn

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 3.81g)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.148g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.2)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 5)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.