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Wild rice vs Corn raw - In-Depth Nutrition Comparison

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A recap on differences between Wild rice and Corn raw

  • Wild rice is higher than Corn raw 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 Corn raw.
  • Wild rice contains 13 times more Zinc than Corn raw. While Wild rice contains 5.96mg of Zinc, Corn raw contains only 0.46mg.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wild rice
Wild rice
8
:
0
Corn raw
Corn raw
Contains more Calcium +950%
Contains more Iron +276.9%
Contains more Magnesium +378.4%
Contains more Phosphorus +386.5%
Contains more Potassium +58.1%
Contains less Sodium -53.3%
Contains more Zinc +1195.7%
Contains more Copper +870.4%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +950%
Contains more Iron +276.9%
Contains more Magnesium +378.4%
Contains more Phosphorus +386.5%
Contains more Potassium +58.1%
Contains less Sodium -53.3%
Contains more Zinc +1195.7%
Contains more Copper +870.4%

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
Wild rice
Wild rice
7
:
3
Corn raw
Corn raw
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 Folate +126.2%
Contains more Vitamin K +533.3%
Contains more Vitamin A +884.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.8%
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 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 Folate +126.2%
Contains more Vitamin K +533.3%
Contains more Vitamin A +884.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
3
:
2
Corn raw
Corn raw
Contains more Protein +350.5%
Contains more Carbs +300.5%
Contains more Other +142.9%
Contains more Fats +25%
Contains more Water +880%
Wild rice
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Corn raw
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 Protein +350.5%
Contains more Carbs +300.5%
Contains more Other +142.9%
Contains more Fats +25%
Contains more Water +880%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
2
:
1
Corn raw
Corn raw
Contains less Saturated Fat -52%
Contains more Polyunsaturated fat +38.8%
Contains more Monounsaturated Fat +171.7%
Wild rice
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -52%
Contains more Polyunsaturated fat +38.8%
Contains more Monounsaturated Fat +171.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice
Wild rice
0
:
4
Corn raw
Corn raw
Contains more Starch +∞%
Contains more Sucrose +32.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Wild rice
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Corn raw
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 Starch +∞%
Contains more Sucrose +32.8%
Contains more Glucose +∞%
Contains more Fructose +∞%

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 Corn raw
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

All nutrients comparison - raw data values

Nutrient Wild rice Corn raw Opinion
Net carbs 68.7g 16.7g Wild rice
Protein 14.73g 3.27g Wild rice
Fats 1.08g 1.35g Corn raw
Carbs 74.9g 18.7g Wild rice
Calories 357kcal 86kcal Wild rice
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 2.5g 6.26g Wild rice
Fiber 6.2g 2g Wild rice
Calcium 21mg 2mg Wild rice
Iron 1.96mg 0.52mg Wild rice
Magnesium 177mg 37mg Wild rice
Phosphorus 433mg 89mg Wild rice
Potassium 427mg 270mg Wild rice
Sodium 7mg 15mg Wild rice
Zinc 5.96mg 0.46mg Wild rice
Copper 0.524mg 0.054mg Wild rice
Vitamin A 19IU 187IU Corn raw
Vitamin A RAE 1µg 9µg Corn raw
Vitamin E 0.82mg 0.07mg Wild rice
Vitamin C 0mg 6.8mg Corn raw
Vitamin B1 0.115mg 0.155mg Corn raw
Vitamin B2 0.262mg 0.055mg Wild rice
Vitamin B3 6.733mg 1.77mg Wild rice
Vitamin B5 1.074mg 0.717mg Wild rice
Vitamin B6 0.391mg 0.093mg Wild rice
Folate 95µg 42µg Wild rice
Vitamin K 1.9µg 0.3µg Wild rice
Tryptophan 0.179mg 0.023mg Wild rice
Threonine 0.469mg 0.129mg Wild rice
Isoleucine 0.618mg 0.129mg Wild rice
Leucine 1.018mg 0.348mg Wild rice
Lysine 0.629mg 0.137mg Wild rice
Methionine 0.438mg 0.067mg Wild rice
Phenylalanine 0.721mg 0.15mg Wild rice
Valine 0.858mg 0.185mg Wild rice
Histidine 0.384mg 0.089mg Wild rice
Saturated Fat 0.156g 0.325g Wild rice
Monounsaturated Fat 0.159g 0.432g Corn raw
Polyunsaturated fat 0.676g 0.487g Wild rice
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%
Wild rice
18%
Corn raw
Minerals Daily Need Coverage Score
96%
Wild rice
18%
Corn raw

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?
Corn raw
Corn raw is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.