Corn grain, white
FDC 168920cup (166 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 49 · -15 vs Grains & pasta medianWhole white corn grain scores 49 of 100, Fair band, ranking 50 of 60 in Grains & pasta, just behind brown rice and below the category median of 64. Magnesium is the standout at an excellent 30% DV, with good protein (19% DV) and good iron (15% DV) rounding out the profile of this dried grain.
This is a dry, whole grain form of corn meant for grinding into meal or cooking down into porridge rather than eating straight from the bag, and a cup (166 grams) is a raw measure that yields far more once cooked. Fiber and sugar figures weren't available for this entry, so those can't be compared directly; brown rice is a higher-scoring grain option in the same category with a similar whole-grain profile.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 365 kcal | 18% |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.67 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 35 mg | 2% |
| Carbohydrate | 74 g | 27% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 9.4 g | 19% |
| Potassium | 287 mg | 6% |
| Calcium | 7 mg | 1% |
| Iron | 2.7 mg | 15% |
| Magnesium | 127 mg | 30% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 606 kcal | 30% |
| Total fat | 7.9 g | 10% |
| Saturated fat | 1.1 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 58 mg | 3% |
| Carbohydrate | 123 g | 45% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 16 g | 31% |
| Potassium | 476 mg | 10% |
| Calcium | 12 mg | 1% |
| Iron | 4.5 mg | 25% |
| Magnesium | 211 mg | 50% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 168920Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Rice, brown, long-grain, rawDensity 49 vs 49Rye flour, lightDensity 50 vs 49Rice flour, brownDensity 51 vs 49