White Rice VS Corn On The Cob
A detailed nutritional comparison
White Rice
Corn On The Cob
🎯 Quick Verdict
Corn on the cob is generally more nutrient-dense than white rice, offering more protein, fiber, and fewer calories per serving. White rice, however, is higher in carbohydrates and is better suited for quick energy needs. Corn on the cob is a more balanced choice for overall nutrition and is ideal for heart and digestive health due to its fiber content.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per 1 cup cooked | 99 per medium ear (100g) | ✓ |
| Protein | 2.7g | 3.4g | ✓ |
| Carbs | 28g | 21g | ✓ |
| Fat | 0.3g | 1.5g | ✓ |
| Fiber | 0.4g | 2.7g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 0mg | 6.8mg | ✓ |
| Vitamin B6 | 0.16mg | 0.18mg | ✓ |
| Thiamin (Vitamin B1) | 0.02mg | 0.22mg | ✓ |
| Magnesium | 13mg | 37mg | ✓ |
🏆 Category Winners
Protein
Corn on the cob contains slightly more protein per serving than white rice.
Fiber
Corn on the cob has nearly 7x the fiber content of white rice.
Calories
Corn on the cob has about 24% fewer calories per serving compared to white rice.
Vitamins
Corn on the cob provides higher levels of vitamins, including Vitamin C and B vitamins, which are absent or minimal in white rice.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates and not suitable for keto diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and vegan-friendly.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Corn on the cob aligns with paleo guidelines, while white rice is considered a processed grain and not paleo-friendly.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods contain high amounts of carbohydrates.
💪 Health Benefits Comparison
Food 1 Benefits
- Quick source of energy due to high carbohydrate content
- Easily digestible for sensitive stomachs
- Gluten-free option for individuals with celiac disease
Food 2 Benefits
- High in fiber to support digestion and gut health
- Contains antioxidants like lutein and zeaxanthin for eye health
- Rich in Vitamin C to boost immunity
- Provides magnesium for muscle and nerve function
✅ The Bottom Line
Choose corn on the cob for a more nutrient-dense option that supports heart and digestive health, thanks to its fiber, vitamins, and minerals. Opt for white rice if you need a quick energy source or are pairing it with protein-heavy dishes, as it is light and easy to digest.
Choose Food 1 for: Quick energy, easily digestible diets, pairing with protein-rich meals
Choose Food 2 for: Heart health, digestion, balanced nutrition, nutrient density
