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.
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.
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 of 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) .
Cooked Brown 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 % |
|
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% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 brown rice or yellow corn contain more calories in 100 grams?Brown rice is high in calories and yellow corn has 20% less calories than brown rice - brown rice has 123 calories in 100g and yellow corn has 96 calories.
Does brown rice or yellow corn have more carbohydrates?
By weight, brown rice and yellow corn contain similar amounts of carbs - brown rice has 25.6g of carbs for 100g and yellow corn has 21g of carbohydrates.