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.
Detailed nutritional comparison of white 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: 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.


Image of White Rice src
Image of Yellow Corn src

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 8:91:2 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 2% 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 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

Cooked White Rice g

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