Rice VS Corn Kernels
A detailed nutritional comparison
Rice
Corn Kernels
🎯 Quick Verdict
Rice is lower in calories, making it a staple for those looking to control portions or maintain a calorie deficit. Corn kernels, on the other hand, provide slightly more protein and significantly more dietary fiber, which supports digestion. Rice is better for low-fiber diets and energy fuel, while corn excels in nutrient density and balance for a plant-based meal component.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 | 120 | ✓ |
| Protein | 2.7g | 3.4g | ✓ |
| Carbs | 28.2g | 21g | ✓ |
| Fat | 0.3g | 1.5g | ✓ |
| Fiber | 0.4g | 2.7g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 0mg | 6.8mg | ✓ |
| Folate | 58mcg | 24mcg | ✓ |
| Potassium | 35mg | 270mg | ✓ |
| Magnesium | 12mg | 37mg | ✓ |
🏆 Category Winners
Protein
Corn kernels contain 27% more protein.
Fiber
Corn kernels have over six times more fiber.
Calories
Corn has marginally fewer calories than rice per serving.
Vitamins
Corn offers higher vitamin C and potassium content.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbs.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Corn aligns better with paleo principles.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both are high in carbohydrates and unsuitable for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Quick source of energy from carbohydrates
- Low fat content supports calorie-controlled diets
- A mild base for pairings in diverse meals
Food 2 Benefits
- Good source of dietary fiber for digestive health
- Rich in vitamin C to support immune function
- Provides potassium and magnesium for improved muscle and heart health
✅ The Bottom Line
Choose rice for a low-calorie, low-fat meal base or when seeking energy replenishment. Opt for corn kernels if focusing on protein, fiber, and a more nutrient-dense side dish. Both are excellent vegan and gluten-free options with unique roles in a balanced diet.
Choose Food 1 for: Energy boost, low-fat meals, versatile cooking
Choose Food 2 for: Digestive health, nutrient density, plant-based protein
