Wild Rice vs. Yellow Corn
Nutrition comparison of Cooked Wild 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
wild 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 wild rice and yellow corn:
- Yellow corn has more pantothenic acid.
- Yellow corn is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Wild Rice (Wild rice, 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
Wild rice and yellow corn contain similar amounts of calories - wild rice has 101 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, wild rice is heavier in carbs, lighter in fat and similar to yellow corn for protein. Wild rice has a macronutrient ratio of 15:82:3 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Yellow Corn | |
|---|---|---|
| Protein | 15% | 12% |
| Carbohydrates | 82% | 76% |
| Fat | 3% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Wild rice and yellow corn contain similar amounts of carbs - wild rice has 21.3g 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 33% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Wild rice and yellow corn contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Wild rice and yellow corn contain similar amounts of protein - wild rice has 4g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both wild rice and yellow corn are low in saturated fat - wild rice has 0.05g 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 wild rice - yellow corn has 5.5mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than wild rice - yellow corn has 13ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and yellow corn contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Wild rice and yellow corn contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more pantothenic acid. Both wild rice and yellow corn contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Wild Rice | Yellow Corn | |
|---|---|---|
| Thiamin | 0.052 MG | 0.093 MG |
| Riboflavin | 0.087 MG | 0.057 MG |
| Niacin | 1.287 MG | 1.683 MG |
| Pantothenic acid | 0.154 MG | 0.792 MG |
| Vitamin B6 | 0.135 MG | 0.139 MG |
| Folate | 26 UG | 23 UG |
Minerals
calcium
Wild rice and yellow corn contain similar amounts of calcium - wild rice has 3mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Wild rice and yellow corn contain similar amounts of iron - wild rice has 0.6mg 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 116% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and yellow corn has 218mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Wild Rice | Yellow Corn | |
|---|---|---|
| beta-carotene | 2 UG | 66 UG |
| lutein + zeaxanthin | 64 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Wild Rice | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.018 G |
| Total | 0.095 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.119 G | 0.586 G |
| Total | 0.119 G | 0.586 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Wild Rice (Wild rice, cooked) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Cooked Wild Rice g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 wild rice or yellow corn contain more calories in 100 grams?Wild rice and yellow corn contain similar amounts of calories - wild rice has 101 calories in 100g and yellow corn has 96 calories.
Does wild rice or yellow corn have more carbohydrates?
By weight, wild rice and yellow corn contain similar amounts of carbs - wild rice has 21.3g of carbs for 100g and yellow corn has 21g of carbohydrates.