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


Corn vs White rice
Nutrition Facts
Serving size:
change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Serving size:
change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
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 mg | 0.003 mg |
Vitaminium E | 0.07 mg | 0.04 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
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
- Corn vs Asparagus
- Corn vs Bamboo Shoots
- Corn vs Beetroot
- Corn vs Broccoli
- Corn vs Brussels Sprouts
- Corn vs Butternut Squash
- see all compares of corn
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
Add comment