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.
Detailed nutritional comparison of wild 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: 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.


Image of Wild Rice src
Image of Yellow Corn src

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) .

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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.

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