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  6. Wild rice vs. Corn raw

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

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What are the main differences between wild rice and corn raw?

  • Wild rice is richer in zinc, copper, and manganese, while corn raw is higher in vitamin B5, vitamin B1, and vitamin C.
  • Corn raw's daily need coverage for vitamin B5 is 11% higher.
  • Corn raw has 3 times less zinc than wild rice. Wild rice has 1.34mg of zinc, while corn raw has 0.46mg.
  • Wild rice is lower in sugar.

We used Wild rice, cooked and Corn, sweet, yellow, raw types in this comparison.

Infographic

Wild rice 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 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +50%
Contains more IronIron +15.4%
Contains more CopperCopper +124.1%
Contains more ZincZinc +191.3%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +73%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +15.6%
Contains more PotassiumPotassium +167.3%
~equal in Phosphorus ~89mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B2Vitamin B2 +58.2%
Contains more Vitamin B6Vitamin B6 +45.2%
Contains more Vitamin KVitamin K +66.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +198.1%
Contains more Vitamin B3Vitamin B3 +37.5%
Contains more Vitamin B5Vitamin B5 +365.6%
Contains more FolateFolate +61.5%
Contains more CholineCholine +125.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Corn raw DV% diff.
Vitamin B5 0.154mg 0.717mg 11%
Vitamin B1 0.052mg 0.155mg 9%
Vitamin C 0mg 6.8mg 8%
Zinc 1.34mg 0.46mg 8%
Copper 0.121mg 0.054mg 7%
Potassium 101mg 270mg 5%
Manganese 0.282mg 0.163mg 5%
Folate 26µg 42µg 4%
Vitamin B6 0.135mg 0.093mg 3%
Vitamin B3 1.287mg 1.77mg 3%
Starch 5.7g 2%
Vitamin B2 0.087mg 0.055mg 2%
Polyunsaturated fat 0.213g 0.487g 2%
Fructose 0.2g 1.94g 2%
Fats 0.34g 1.35g 2%
Choline 10.2mg 23mg 2%
Saturated fat 0.049g 0.325g 1%
Monounsaturated fat 0.05g 0.432g 1%
Protein 3.99g 3.27g 1%
Calories 101kcal 86kcal 1%
Vitamin A 0µg 9µg 1%
Sodium 3mg 15mg 1%
Phosphorus 82mg 89mg 1%
Fiber 1.8g 2g 1%
Iron 0.6mg 0.52mg 1%
Magnesium 32mg 37mg 1%
Carbs 21.34g 18.7g 1%
Vitamin E 0.24mg 0.07mg 1%
Net carbs 19.54g 16.7g N/A
Calcium 3mg 2mg 0%
Sugar 0.73g 6.26g N/A
Selenium 0.8µg 0.6µg 0%
Vitamin K 0.5µg 0.3µg 0%
Tryptophan 0.049mg 0.023mg 0%
Threonine 0.127mg 0.129mg 0%
Isoleucine 0.167mg 0.129mg 0%
Leucine 0.276mg 0.348mg 0%
Lysine 0.17mg 0.137mg 0%
Methionine 0.119mg 0.067mg 0%
Phenylalanine 0.195mg 0.15mg 0%
Valine 0.232mg 0.185mg 0%
Histidine 0.104mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

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
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 +22%
Contains more CarbsCarbs +14.1%
Contains more FatsFats +297.1%
Contains more OtherOther +57.5%
~equal in Water ~76.05g

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
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 -84.9%
Contains more Mono. FatMonounsaturated fat +764%
Contains more Poly. FatPolyunsaturated fat +128.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 +169.7%
Contains more GlucoseGlucose +1615%
Contains more FructoseFructose +870%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 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.