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Wild rice vs Maize - In-Depth Nutrition Comparison

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A recap on differences between Wild rice and Maize

  • Wild rice is higher than Maize in Copper, Manganese, Zinc, Phosphorus, Magnesium, Vitamin B3, Vitamin B6, Iron, Fiber, and Vitamin B2.
  • Wild rice covers your daily Copper needs 52% more than Maize.
  • Wild rice contains 13 times more Zinc than Maize. While Wild rice contains 5.96mg of Zinc, Maize contains only 0.46mg.

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

Infographic

Wild rice vs Maize infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +276.9%
Contains more Calcium +950%
Contains more Potassium +58.1%
Contains more Magnesium +378.4%
Contains more Copper +870.4%
Contains more Zinc +1195.7%
Contains more Phosphorus +386.5%
Contains less Sodium -53.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +276.9%
Contains more Calcium +950%
Contains more Potassium +58.1%
Contains more Magnesium +378.4%
Contains more Copper +870.4%
Contains more Zinc +1195.7%
Contains more Phosphorus +386.5%
Contains less Sodium -53.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Maize
Contains more Vitamin E +1071.4%
Contains more Vitamin B2 +376.4%
Contains more Vitamin B3 +280.4%
Contains more Vitamin B5 +49.8%
Contains more Vitamin B6 +320.4%
Contains more Vitamin K +533.3%
Contains more Folate +126.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +884.2%
Contains more Vitamin B1 +34.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Contains more Vitamin E +1071.4%
Contains more Vitamin B2 +376.4%
Contains more Vitamin B3 +280.4%
Contains more Vitamin B5 +49.8%
Contains more Vitamin B6 +320.4%
Contains more Vitamin K +533.3%
Contains more Folate +126.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +884.2%
Contains more Vitamin B1 +34.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
18
Maize
Mineral Summary Score
96
Wild rice
18
Maize

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
20%
Maize
Carbohydrates
75%
Wild rice
19%
Maize
Fats
5%
Wild rice
6%
Maize

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Maize
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Maize
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.169g)
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 is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Wild rice Maize Opinion
Calories 357 86 Wild rice
Protein 14.73 3.27 Wild rice
Fats 1.08 1.35 Maize
Vitamin C 0 6.8 Maize
Carbs 74.9 18.7 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 0.52 Wild rice
Calcium 21 2 Wild rice
Potassium 427 270 Wild rice
Magnesium 177 37 Wild rice
Sugar 2.5 6.26 Wild rice
Fiber 6.2 2 Wild rice
Copper 0.524 0.054 Wild rice
Zinc 5.96 0.46 Wild rice
Starch 5.7 Maize
Phosphorus 433 89 Wild rice
Sodium 7 15 Wild rice
Vitamin A 19 187 Maize
Vitamin E 0.82 0.07 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.155 Maize
Vitamin B2 0.262 0.055 Wild rice
Vitamin B3 6.733 1.77 Wild rice
Vitamin B5 1.074 0.717 Wild rice
Vitamin B6 0.391 0.093 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 0.3 Wild rice
Folate 95 42 Wild rice
Trans Fat 0 Wild rice
Saturated Fat 0.156 0.325 Wild rice
Monounsaturated Fat 0.159 0.432 Maize
Polyunsaturated fat 0.676 0.487 Wild rice
Tryptophan 0.179 0.023 Wild rice
Threonine 0.469 0.129 Wild rice
Isoleucine 0.618 0.129 Wild rice
Leucine 1.018 0.348 Wild rice
Lysine 0.629 0.137 Wild rice
Methionine 0.438 0.067 Wild rice
Phenylalanine 0.721 0.15 Wild rice
Valine 0.858 0.185 Wild rice
Histidine 0.384 0.089 Wild rice
Fructose 1.94 Maize

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Maize - 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.