Rice VS Corn On The Cob
A detailed nutritional comparison
Rice
Corn On The Cob
🎯 Quick Verdict
Corn on the cob is lower in calories and contains more fiber compared to rice, making it a healthier choice for digestion and weight management. Rice, however, provides slightly more carbohydrates for quick energy. Corn on the cob is better suited for nutrient-dense meals, while rice is ideal for versatile, carb-focused dishes.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per 100g (white rice, cooked) | 86 per 100g (corn on the cob, cooked) | ✓ |
| Protein | 2.7g per 100g | 2.9g per 100g | − |
| Carbs | 28g per 100g | 19g per 100g | ✓ |
| Fat | 0.3g per 100g | 1.2g per 100g | ✓ |
| Fiber | 0.4g per 100g | 2.7g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin A | 0 IU | 187 IU, per 100g | ✓ |
| Vitamin C | 0mg | 6.1mg per 100g | ✓ |
| Potassium | 35mg | 270mg per 100g | ✓ |
| Iron | 0.2mg per 100g | 0.5mg per 100g | ✓ |
| Magnesium | 12mg per 100g | 37mg per 100g | ✓ |
🏆 Category Winners
Protein
Both rice and corn on the cob provide similar protein content per serving.
Fiber
Corn on the cob offers over 6 times more fiber than rice, supporting better digestion.
Calories
Corn on the cob has approximately 34% fewer calories than rice per serving.
Vitamins
Corn on the cob contains significant levels of Vitamin A, Vitamin C, and minerals like potassium and magnesium, whereas rice does not.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are relatively high in carbohydrates and not well-suited for ketogenic diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both rice and corn on the cob are plant-based and vegan-friendly.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither rice nor corn contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Corn is considered compatible with the paleo diet as a natural whole food, but rice is excluded due to being a processed grain.
Low-Carb
Food 1: Not Suitable
Food 2: Not Suitable
Both foods are carbohydrate-dense and not appropriate for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides a quick source of energy due to its high carbohydrate content.
- Easy to digest, making it suitable for people with sensitive stomachs.
- Can be a versatile base for a variety of dishes.
Food 2 Benefits
- Rich in fiber, promoting digestive health and supporting weight management.
- Contains antioxidants such as lutein and zeaxanthin which support eye health.
- High in potassium, aiding muscle function and preventing cramps.
✅ The Bottom Line
Corn on the cob is lower in calories and richer in fiber and vitamins, making it a better choice for nutrient-dense, weight-conscious meals. Rice is ideal for quickly accessible energy and works as a versatile staple in meals. Choose corn for balanced nutrients and rice for carb-focused dishes.
Choose Food 1 for: Quick energy, sensitive stomachs, versatile cooking
Choose Food 2 for: Weight management, heart health, nutrient-dense meals
