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Corn vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between corn and rice

  • Corn has more vitamin B5, fiber, vitamin C, potassium, and vitamin A; however, rice is higher in selenium, manganese, iron, folate, and vitamin B1.
  • Rice covers your daily need for selenium, 13% more than corn.

These are the specific foods used in this comparison Corn, sweet, yellow, cooked, boiled, drained, without salt and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Corn vs Rice 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.
Corn
Corn
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Rice
Rice
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +116.7%
Contains more PotassiumPotassium +522.9%
Contains more ZincZinc +26.5%
Contains more PhosphorusPhosphorus +79.1%
Contains more CalciumCalcium +233.3%
Contains more IronIron +166.7%
Contains more CopperCopper +40.8%
Contains more ManganeseManganese +182.6%
Contains more SeleniumSelenium +3650%
~equal in Sodium ~1mg

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.
Corn
Corn
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Rice
Rice
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B2Vitamin B2 +338.5%
Contains more Vitamin B3Vitamin B3 +14%
Contains more Vitamin B5Vitamin B5 +103.1%
Contains more Vitamin B6Vitamin B6 +49.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +75.3%
Contains more FolateFolate +152.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Rice DV% diff.
Manganese 0.167mg 0.472mg 13%
Selenium 0.2µg 7.5µg 13%
Iron 0.45mg 1.2mg 9%
Folate 23µg 58µg 9%
Fiber 2.4g 0.4g 8%
Vitamin B5 0.792mg 0.39mg 8%
Vitamin C 5.5mg 0mg 6%
Vitamin B1 0.093mg 0.163mg 6%
Potassium 218mg 35mg 5%
Phosphorus 77mg 43mg 5%
Choline 29.1mg 2.1mg 5%
Vitamin B6 0.139mg 0.093mg 4%
Polyunsaturated fat 0.603g 0.076g 4%
Magnesium 26mg 12mg 3%
Starch 7.17g 3%
Vitamin B2 0.057mg 0.013mg 3%
Calories 96kcal 130kcal 2%
Fats 1.5g 0.28g 2%
Carbs 20.98g 28.17g 2%
Copper 0.049mg 0.069mg 2%
Protein 3.41g 2.69g 1%
Calcium 3mg 10mg 1%
Zinc 0.62mg 0.49mg 1%
Vitamin A 13µg 0µg 1%
Vitamin B3 1.683mg 1.476mg 1%
Saturated fat 0.197g 0.077g 1%
Monounsaturated fat 0.374g 0.088g 1%
Fructose 0.79g 1%
Protein per 100 calories 3.6g 2.1g N/A
Calories per 10 g protein 282kcal 483kcal N/A
Weight per 100 calories 104g 77g N/A
Net carbs 18.58g 27.77g N/A
Sugar 4.54g 0.05g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.09mg 0.04mg 0%
Vitamin K 0.4µg 0µg 0%
Tryptophan 0.023mg 0.031mg 0%
Threonine 0.133mg 0.096mg 0%
Isoleucine 0.133mg 0.116mg 0%
Leucine 0.358mg 0.222mg 0%
Lysine 0.141mg 0.097mg 0%
Methionine 0.069mg 0.063mg 0%
Phenylalanine 0.155mg 0.144mg 0%
Valine 0.191mg 0.164mg 0%
Histidine 0.091mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
4
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +26.8%
Contains more FatsFats +435.7%
Contains more OtherOther +66.7%
Contains more CarbsCarbs +34.3%
~equal in Water ~68.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +325%
Contains more Poly. FatPolyunsaturated fat +693.4%
Contains less Sat. FatSaturated fat -60.9%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.