White Rice vs. Yellow Corn
Nutrition comparison of Cooked White Rice and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and yellow corn:
- Yellow corn has more riboflavin and Vitamin B6, however, white rice contains more folate.
- Yellow corn is a great source of dietary fiber and potassium.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and yellow corn has 26% less calories than white rice - white rice has 130 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, white rice is lighter in protein, heavier in carbs and lighter in fat compared to yellow corn per calorie. White rice has a macronutrient ratio of 8:91:1 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Yellow Corn | |
|---|---|---|
| Protein | 8% | 12% |
| Carbohydrates | 91% | 76% |
| Fat | 1% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn has 27% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has 700% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
White rice has less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and yellow corn contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both white rice and yellow corn are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than white rice - yellow corn has 5.5mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than white rice - yellow corn has 13ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Yellow corn and white rice contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Yellow corn and white rice contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Yellow corn has more riboflavin and Vitamin B6, however, white rice contains more folate. Both white rice and yellow corn contain significant amounts of thiamin, niacin and pantothenic acid.
| White Rice | Yellow Corn | |
|---|---|---|
| Thiamin | 0.167 MG | 0.093 MG |
| Riboflavin | 0.016 MG | 0.057 MG |
| Niacin | 1.835 MG | 1.683 MG |
| Pantothenic acid | 0.411 MG | 0.792 MG |
| Vitamin B6 | 0.05 MG | 0.139 MG |
| Folate | 58 UG | 23 UG |
Minerals
calcium
White rice and yellow corn contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
White rice has 231% more iron than yellow corn - white rice has 1.5mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Yellow corn is a great source of potassium and it has 652% more potassium than white rice - white rice has 29mg of potassium per 100 grams and yellow corn has 218mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| White Rice | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.018 G |
| Total | 0.01 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than white rice per 100 grams.
| White Rice | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.046 G | 0.586 G |
| Total | 0.046 G | 0.586 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either White Rice or Yellow Corn .
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Cooked White Rice g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white rice or yellow corn contain more calories in 100 grams?White rice is high in calories and yellow corn has 30% less calories than white rice - white rice has 130 calories in 100g and yellow corn has 96 calories.
Does white rice or yellow corn have more carbohydrates?
By weight, yellow corn has 30% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and yellow corn has 21g of carbohydrates.