Corn vs. Rice: Which Is Healthier? Calories, Nutrition, and Benefits
Per 100 g, Corn has 86 kcal and Rice has 130 kcal, so Corn has 34% fewer calories.
Corn has more fiber (2.43 g vs 0.4 g). Corn has more fat (1.63 g vs 0.28 g). Rice has more carbohydrates (28.2 g vs 14.7 g). Relative to calories, Corn is the better protein source (3.24 g vs 2.07 g of protein per 100 kcal).
Nutrition Facts
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Amount Per Serving:
Corn vs White Rice 100g Compare
| per 100g | Corn | Rice |
|---|---|---|
| Calories | 86 | 130 |
| Carbohydrates | 14.69 g | 28.17 g |
| Fat | 1.63 g | 0.28 g |
| Saturated fat | 0.3 g | 0.15 g |
| Dietary fiber | 2.43 g | 0.4 g |
| Protein | 2.79 g | 2.69 g |
| Water | 80.25 g | 68.44 g |
| Calcium | 0.656 mg | 10 mg |
| Iron | 0.388 mg | 0.2 mg |
| Magnessium | 25.76 mg | 12 mg |
| Phosphorus | 2.513 mg | 3 mg |
| Potassium | 237 mg | 35 mg |
| Zink | 2.513 mg | 3 mg |
| Vitaminium B1 (Thiamine) | 0.079 mg | 0.02 mg |
| Vitaminium B2 (riboflavin) | 0.138 mg | 0.013 mg |
| Vitaminium B3 (Niacin) | 1.593 mg | 0.4 mg |
| Vitaminium B6 | 0.15 mg | 0.093 mg |
| Vitaminium B9 (Folic acid) | 42 µg | 0.003 µg |
| Vitaminium E | 0.07 mg | 0.04 mg |
Less Calories in Corn
At first glance, you can see that in corn is much less calories than in white rice.
Corn has 86 kcal per 100g and white rice 130 kcal per 100g so it is pretty easy to calculate that the difference is about 51%.
In corn and in white rice most calories came from carbs.
See tables below to compare corn with white rice in details.
Corn 100g
86kcalCalories source
- 69% CARBS.
- 13% PROTEIN
- 17% FAT
100g | ounce | single piece | tablespoon | teaspoon | cup | half cup | small can | medium can
Rice 100g
130kcalCalories source
- 89% CARBS
- 9% PROTEIN
- 2% FAT
Compares of corn
Compares of white rice
Related foods:
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About the data
Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.
Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.