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Rice vs. Corn raw — In-Depth Nutrition Comparison

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Important differences between rice and corn raw

  • Rice has more manganese, selenium, and iron; however, corn raw has more vitamin C, potassium, phosphorus, vitamin B5, fiber, and magnesium.
  • Rice's daily need coverage for manganese is 13% more.
  • Rice has 13 times more selenium than corn raw. Rice has 7.5µg of selenium, while corn raw has 0.6µg.

The food varieties used in the comparison are Rice, white, long-grain, regular, enriched, cooked and Corn, sweet, yellow, raw.

Infographic

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.
Rice
Rice
6
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%
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 +400%
Contains more IronIron +130.8%
Contains more CopperCopper +27.8%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +189.6%
Contains more SeleniumSelenium +1150%
Contains more MagnesiumMagnesium +208.3%
Contains more PotassiumPotassium +671.4%
Contains more PhosphorusPhosphorus +107%
~equal in Zinc ~0.46mg

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.
Rice
Rice
1
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%
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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Contains more FolateFolate +38.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +19.9%
Contains more Vitamin B5Vitamin B5 +83.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.155mg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Corn raw DV% diff.
Manganese 0.472mg 0.163mg 13%
Selenium 7.5µg 0.6µg 13%
Iron 1.2mg 0.52mg 9%
Vitamin C 0mg 6.8mg 8%
Potassium 35mg 270mg 7%
Phosphorus 43mg 89mg 7%
Vitamin B5 0.39mg 0.717mg 7%
Magnesium 12mg 37mg 6%
Fiber 0.4g 2g 6%
Folate 58µg 42µg 4%
Choline 2.1mg 23mg 4%
Carbs 28.17g 18.7g 3%
Vitamin B2 0.013mg 0.055mg 3%
Polyunsaturated fat 0.076g 0.487g 3%
Calories 130kcal 86kcal 2%
Fats 0.28g 1.35g 2%
Copper 0.069mg 0.054mg 2%
Starch 5.7g 2%
Vitamin B3 1.476mg 1.77mg 2%
Fructose 1.94g 2%
Protein 2.69g 3.27g 1%
Calcium 10mg 2mg 1%
Sodium 1mg 15mg 1%
Vitamin A 0µg 9µg 1%
Vitamin B1 0.163mg 0.155mg 1%
Saturated fat 0.077g 0.325g 1%
Monounsaturated fat 0.088g 0.432g 1%
Protein per 100 calories 2.1g 3.8g N/A
Calories per 10 g protein 483kcal 263kcal N/A
Weight per 100 calories 77g 116g N/A
Net carbs 27.77g 16.7g N/A
Sugar 0.05g 6.26g N/A
Zinc 0.49mg 0.46mg 0%
Vitamin E 0.04mg 0.07mg 0%
Vitamin B6 0.093mg 0.093mg 0%
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.031mg 0.023mg 0%
Threonine 0.096mg 0.129mg 0%
Isoleucine 0.116mg 0.129mg 0%
Leucine 0.222mg 0.348mg 0%
Lysine 0.097mg 0.137mg 0%
Methionine 0.063mg 0.067mg 0%
Phenylalanine 0.144mg 0.15mg 0%
Valine 0.164mg 0.185mg 0%
Histidine 0.063mg 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
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
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 CarbsCarbs +50.6%
Contains more ProteinProtein +21.6%
Contains more FatsFats +382.1%
Contains more WaterWater +11.1%
Contains more OtherOther +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -76.3%
Contains more Mono. FatMonounsaturated fat +390.9%
Contains more Poly. FatPolyunsaturated fat +540.8%

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