Brown Rice vs. Yellow Corn

Nutrition comparison of Cooked Brown 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 brown 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 brown rice and yellow corn:

  • Brown rice has 17.9 times less sugar than yellow corn.
  • Yellow corn has more folate.
  • Yellow corn is a great source of dietary fiber and potassium.
Detailed nutritional comparison of brown rice and yellow corn is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Brown Rice src
Image of Yellow Corn src

Calories and Carbs

calories

Brown rice is high in calories and yellow corn has 22% less calories than brown rice - brown rice has 123 calories per 100 grams and yellow corn has 96 calories.

For macronutrient ratios, brown rice is heavier in carbs, lighter in fat and similar to yellow corn for protein. Brown rice has a macronutrient ratio of 9:84:7 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brown Rice Yellow Corn
Protein 9% 12%
Carbohydrates 84% 76%
Fat 7% 12%
Alcohol ~ ~

carbohydrates

Brown rice and yellow corn contain similar amounts carbs - brown rice has 25.6g 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 50% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.

sugar

Brown rice has 17.9 times less sugar than yellow corn - brown rice has 0.24g of sugar per 100 grams and yellow corn has 4.5g of sugar.



Protein

protein

Brown rice and yellow corn contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and yellow corn has 3.4g of protein.

Fat

saturated fat

Both brown rice and yellow corn are low in saturated fat - brown rice has 0.26g 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 brown rice - yellow corn has 5.5mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.

Vitamin A

Yellow corn has more Vitamin A than brown rice - yellow corn has 13ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.

Vitamin E

Brown rice and yellow corn contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.

Vitamin K

Brown rice and yellow corn contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.

The B Vitamins

Yellow corn has more folate. Both brown rice and yellow corn contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Brown Rice Yellow Corn
Thiamin 0.178 MG 0.093 MG
Riboflavin 0.069 MG 0.057 MG
Niacin 2.561 MG 1.683 MG
Pantothenic acid 0.38 MG 0.792 MG
Vitamin B6 0.123 MG 0.139 MG
Folate 9 UG 23 UG

Minerals

calcium

Brown rice and yellow corn contain similar amounts of calcium - brown rice has 3mg of calcium per 100 grams and yellow corn has 3mg of calcium.

iron

Brown rice and yellow corn contain similar amounts of iron - brown rice has 0.56mg 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 153% more potassium than brown rice - brown rice has 86mg 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 brown rice and yellow corn contain significant amounts of alpha linoleic acid (ALA).

Brown Rice Yellow Corn
alpha linoleic acid 0.011 G 0.018 G
Total 0.011 G 0.018 G

omega 6s

Comparing omega-6 fatty acids, both brown rice and yellow corn contain significant amounts of linoleic acid.

Brown Rice Yellow Corn
other omega 6 0.004 G ~
linoleic acid 0.355 G 0.586 G
Total 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

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