Corn Flour Whole-Grain vs Rice White
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Rice White is lighter per 100 g: 124 kcal against 362 kcal.
- Corn Flour Whole-Grain leads in 22 micronutrients, including Vitamin A, Riboflavin (B2), Vitamin B6.
- Rice White leads in 14 micronutrients, including Thiamin (B1), Niacin (B3), Pantothenic Acid (B5).
Per 100 calories
| Nutrient | Corn Flour Whole-Grain | Rice White |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 2.08 g | 2.01 g |
| Carbs | 20.9 g | 21.7 g |
| Fat | 1.18 g | 0.202 g |
| Vitamins | ||
| Vitamin A | 1.52 µg | 0 µg |
| Thiamin (B1) | 0.06 mg | 0.085 mg |
| Riboflavin (B2) | 0.036 mg | 0.013 mg |
| Niacin (B3) | 0.589 mg | 1.06 mg |
| Pantothenic Acid (B5) | 0.172 mg | 0.288 mg |
| Vitamin B6 | 0.111 mg | 0.065 mg |
| Folate | 6.91 µg | 26.6 µg |
| Choline | 5.97 mg | 1.69 mg |
| Vitamin E | 0.116 mg | 0.02 mg |
| Vitamin K | 0.083 µg | 0 µg |
| Minerals | ||
| Calcium | 1.75 mg | 5.84 mg |
| Iron | 0.599 mg | 0.679 mg |
| Magnesium | 27.3 mg | 7.75 mg |
| Phosphorus | 74.3 mg | 30.3 mg |
| Potassium | 93.1 mg | 26.9 mg |
| Sodium | 1.38 mg | 1.01 mg |
| Zinc | 0.525 mg | 0.33 mg |
| Copper | 0.057 mg | 0.048 mg |
| Manganese | 0.135 mg | 0.293 mg |
| Selenium | 3.04 µg | 6.27 µg |
| Carbohydrates | ||
| Fiber | 2.12 g | 0.564 g |
| Sugar | 0.177 g | 0.064 g |
| Starch | 18.8 g | 0 g |
| Fructose | 0 g | 0.016 g |
| Fats | ||
| Polyunsaturated Fat | 0.486 g | 0.054 g |
| Monounsaturated Fat | 0.282 g | 0.056 g |
| Saturated Fat | 0.15 g | 0.048 g |
| Omega-6 (Linoleic Acid) | 0.472 g | 0.045 g |
| Amino Acids | ||
| Histidine | 0.058 g | 0.048 g |
| Isoleucine | 0.069 g | 0.089 g |
| Leucine | 0.235 g | 0.17 g |
| Lysine | 0.054 g | 0.068 g |
| Methionine | 0.04 g | 0.048 g |
| Cystine | 0.035 g | 0.041 g |
| Phenylalanine | 0.094 g | 0.107 g |
| Tyrosine | 0.078 g | 0.065 g |
| Threonine | 0.072 g | 0.073 g |
| Tryptophan | 0.014 g | 0.024 g |
| Valine | 0.097 g | 0.124 g |
| Arginine | 0.095 g | 0.17 g |
| Alanine | 0.143 g | 0.117 g |
| Serine | 0.133 g | 0.197 g |
| Proline | 0.359 g | 0.388 g |
| Glycine | 0.078 g | 0.093 g |
| Aspartic Acid | 0.167 g | 0.105 g |
| Glutamic Acid | 0.091 g | 0.104 g |
Per 100 grams
| Nutrient | Corn Flour Whole-Grain | Rice White |
|---|---|---|
| Calories | 362 kcal | 124 kcal |
| Protein | 7.54 g | 2.5 g |
| Carbs | 75.8 g | 27 g |
| Fat | 4.27 g | 0.251 g |
| Vitamins | ||
| Vitamin A | 5.5 µg | 0 µg |
| Thiamin (B1) | 0.217 mg | 0.105 mg |
| Riboflavin (B2) | 0.13 mg | 0.016 mg |
| Niacin (B3) | 2.13 mg | 1.32 mg |
| Pantothenic Acid (B5) | 0.622 mg | 0.358 mg |
| Vitamin B6 | 0.403 mg | 0.081 mg |
| Folate | 25 µg | 33 µg |
| Choline | 21.6 mg | 2.1 mg |
| Vitamin E | 0.42 mg | 0.025 mg |
| Vitamin K | 0.3 µg | 0 µg |
| Minerals | ||
| Calcium | 6.33 mg | 7.25 mg |
| Iron | 2.17 mg | 0.843 mg |
| Magnesium | 98.7 mg | 9.63 mg |
| Phosphorus | 269 mg | 37.6 mg |
| Potassium | 337 mg | 33.4 mg |
| Sodium | 5 mg | 1.25 mg |
| Zinc | 1.9 mg | 0.41 mg |
| Copper | 0.205 mg | 0.06 mg |
| Manganese | 0.487 mg | 0.364 mg |
| Selenium | 11 µg | 7.78 µg |
| Carbohydrates | ||
| Fiber | 7.67 g | 0.7 g |
| Sugar | 0.64 g | 0.08 g |
| Starch | 68 g | 0 g |
| Fructose | 0 g | 0.02 g |
| Fats | ||
| Polyunsaturated Fat | 1.76 g | 0.067 g |
| Monounsaturated Fat | 1.02 g | 0.069 g |
| Saturated Fat | 0.543 g | 0.06 g |
| Omega-6 (Linoleic Acid) | 1.71 g | 0.056 g |
| Amino Acids | ||
| Histidine | 0.211 g | 0.06 g |
| Isoleucine | 0.248 g | 0.11 g |
| Leucine | 0.85 g | 0.211 g |
| Lysine | 0.195 g | 0.085 g |
| Methionine | 0.145 g | 0.059 g |
| Cystine | 0.125 g | 0.051 g |
| Phenylalanine | 0.34 g | 0.133 g |
| Tyrosine | 0.282 g | 0.081 g |
| Threonine | 0.261 g | 0.09 g |
| Tryptophan | 0.049 g | 0.03 g |
| Valine | 0.351 g | 0.154 g |
| Arginine | 0.345 g | 0.211 g |
| Alanine | 0.518 g | 0.145 g |
| Serine | 0.482 g | 0.245 g |
| Proline | 1.3 g | 0.481 g |
| Glycine | 0.284 g | 0.116 g |
| Aspartic Acid | 0.605 g | 0.13 g |
| Glutamic Acid | 0.329 g | 0.129 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Corn Flour Whole-Grain and Rice White, including preparation variants and research-cited compound levels, or compare any two foods.