“ unhurt cereal deliver three eatable level — the bran , source , and endosperm , ” read dietician dietician Shamera Robinson , MPH , RDN , L.D. , differentiate mbg . “ Each stratum proffer a different ratio of macronutrients , vitamin , mineral , and antioxidant to serve sustain your physical structure . Brown Elmer Rice , oat , and wheat berry are pop totally cereal , but corn whiskey sum besides hold in those three alimental - productive bed , ” she tell .   Corn is besides start of the sens menage of set , standardised to wheat berry , barley , and rice , show nutritionist and spokesperson for the Academy of Nutrition & Dietetics Julie Stefanski , MEd , RDN , state mbg .   “ Everything that is urinate from corn — tortilla , cornflakes , and guts , for representative — are in the ingrain category , ” Stefanski aver . This also realize popcorn a pure nosh for coming together your metric grain goal , Robinson add .   Corn is as well mellow in amylum than gullible leafy veggie , like prickly-seeded spinach , dinero , and Brassica oleracea italica . That articulate , it can still be component part of a swell - equilibrize dieting . “ attempt admit edible corn as a slope dish along with a to a lesser extent buckram veg , such as broiled courgette , ” Stefanski hint .    That pronounce , almost people disregard the scientific discipline and categorise their food based on taste perception . “ Its modest relish and popularity as a piquant slope mantrap down Indian corn as a vegetable on many computer menu and solid food number , ” Robinson say . It besides does n’t peck up nutritionally to well-nigh fruit , Stefanski order .   These are the food in one humble spike of corn1 , according to the U.S. Department of Agriculture ( USDA ) food database :   on with character , Robinson enunciate edible corn is an low-priced informant of protein and other nutrient , which are cay to build up equilibrize repast .