Corn vs. Rice: Which Is Healthier? Calories, Nutrition, and Benefits



Corn - calories, kcal, weight, nutrition
Corn - calories, kcal, weight, nutrition

Corn vs White rice
Nutrition Facts

Corn
Serving size:
  change
one corn (185g)tablespoon (15g)teaspoon (5g)cup (164g)half cup (82g)small can (140g)medium can (285g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
White Rice
Serving size:
  change
handful (35g)tablespoon (14g)cup (180g)half cup (90g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Corn vs White Rice 100g Compare


per 100gCornRice
Calories86 130
Carbohydrates14.69 g28.17 g
Fat1.63 g0.28 g
Saturated fat0.3 g0.15 g
Dietary fiber2.43 g0.4 g
Protein2.79 g2.69 g
Water80.25 g68.44 g
Calcium0.656 mg10 mg
Iron0.388 mg0.2 mg
Magnessium25.76 mg12 mg
Phosphorus2.513 mg3 mg
Potassium237 mg35 mg
Zink2.513 mg3 mg
Vitaminium B1 (Thiamine)0.079 mg0.02 mg
Vitaminium B2 (riboflavin)0.138 mg0.013 mg
Vitaminium B3 (Niacin)1.593 mg0.4 mg
Vitaminium B60.15 mg0.093 mg
Vitaminium B9 (Folic acid)42 mg0.003 mg
Vitaminium E0.07 mg0.04 mg

When it comes to corn and rice, the debate goes beyond taste. Both grains are global staples, but which one is better for your health? Whether you're counting calories, managing carbs, or looking for the best option for weight loss, understanding their nutritional differences is key. Let’s compare corn and rice to help you make the right choice.

Corn: The Nutrient-Packed Grain

Corn, also known as maize, is a versatile grain with about 86 calories per 100 grams, 18.7g of carbs, and 2g of fiber. Packed with vitamins A, B, and magnesium, corn is great for digestion, energy, and overall health. Its lower glycemic index compared to white rice makes it ideal for those watching their blood sugar levels.

Rice: The Energy Powerhouse

Rice offers 130 calories per 100 grams, 28.17g of carbs, and 0.4g of fiber. While lower in fiber, rice is an excellent energy source. White rice is lighter and quicker to cook, while brown rice provides more nutrients, making it a balanced choice for many diets.

Corn vs. Rice: Key Differences

  • Calories: Rice has more calories than corn.
  • Carbs: Rice is higher in carbohydrates, ideal for energy needs.
  • Fiber: Corn has more fiber, aiding digestion and satiety.
  • Glycemic Index: Corn is generally better for blood sugar management.

Which Is Better for You?

  • For Weight Loss: Corn, due to its fiber content and lower calorie count.
  • For Energy: Rice, especially for athletes or active individuals.
  • For Balanced Nutrition: Choose based on your specific needs; brown rice offers more fiber than white rice, but corn has more vitamins.

Conclusion

Corn and rice each have unique benefits. Whether you prefer corn’s nutrient-packed profile or rice’s energy-boosting carbs, both can fit into a healthy, balanced diet. Explore their differences and choose what works best for your goals!

Corn 100g

86kcal

Calories source

  • 69% CARBS.
  • 13% PROTEIN
  • 17% FAT

Rice 100g

130kcal

Calories source

  • 89% CARBS
  • 9% PROTEIN
  • 2% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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