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Kidney bean vs Maize - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 9mg)
Which food contains less Sugars?
Kidney bean
Kidney bean contains less Sugars (difference - 4.03g)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.205g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.2)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Maize
Lower in Sodium ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kidney bean Maize
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
30
Kidney bean
13
Maize
Mineral Summary Score
91
Kidney bean
13
Maize

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Maize
Contains more Iron +1476.9%
Contains more Calcium +7050%
Contains more Potassium +420.7%
Contains more Magnesium +278.4%
Contains more Copper +1674.1%
Contains more Zinc +506.5%
Contains more Phosphorus +357.3%
Contains less Sodium -37.5%
Contains more Iron +1476.9%
Contains more Calcium +7050%
Contains more Potassium +420.7%
Contains more Magnesium +278.4%
Contains more Copper +1674.1%
Contains more Zinc +506.5%
Contains more Phosphorus +357.3%
Contains less Sodium -37.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Maize
Contains more Vitamin E +214.3%
Contains more Vitamin B1 +241.3%
Contains more Vitamin B2 +298.2%
Contains more Vitamin B3 +16.4%
Contains more Vitamin B6 +326.9%
Contains more Vitamin K +6233.3%
Contains more Vitamin C +51.1%
Contains more Vitamin A +∞%
Equal in Vitamin B5 - 0.717
Contains more Vitamin E +214.3%
Contains more Vitamin B1 +241.3%
Contains more Vitamin B2 +298.2%
Contains more Vitamin B3 +16.4%
Contains more Vitamin B6 +326.9%
Contains more Vitamin K +6233.3%
Contains more Vitamin C +51.1%
Contains more Vitamin A +∞%
Equal in Vitamin B5 - 0.717

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
141%
Kidney bean
20%
Maize
Carbohydrates
60%
Kidney bean
19%
Maize
Fats
4%
Kidney bean
6%
Maize

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kidney bean Maize Opinion
Calories 333 86 Kidney bean
Protein 23.58 3.27 Kidney bean
Fats 0.83 1.35 Maize
Vitamin C 4.5 6.8 Maize
Carbs 60.01 18.7 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 0.52 Kidney bean
Calcium 143 2 Kidney bean
Potassium 1406 270 Kidney bean
Magnesium 140 37 Kidney bean
Sugars 2.23 6.26 Maize
Fiber 24.9 2 Kidney bean
Copper 0.958 0.054 Kidney bean
Zinc 2.79 0.46 Kidney bean
Starch 5.7 Maize
Phosphorus 407 89 Kidney bean
Sodium 24 15 Maize
Vitamin A 0 187 Maize
Vitamin E 0.22 0.07 Kidney bean
Vitamin D 0 0
Vitamin B1 0.529 0.155 Kidney bean
Vitamin B2 0.219 0.055 Kidney bean
Vitamin B3 2.06 1.77 Kidney bean
Vitamin B5 0.78 0.717 Kidney bean
Vitamin B6 0.397 0.093 Kidney bean
Vitamin B12 0 0
Vitamin K 19 0.3 Kidney bean
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.12 0.325 Kidney bean
Monounsaturated Fat 0.064 0.432 Maize
Polyunsaturated fat 0.457 0.487 Maize
Tryptophan 0.279 0.023 Kidney bean
Threonine 0.992 0.129 Kidney bean
Isoleucine 1.041 0.129 Kidney bean
Leucine 1.882 0.348 Kidney bean
Lysine 1.618 0.137 Kidney bean
Methionine 0.355 0.067 Kidney bean
Phenylalanine 1.275 0.15 Kidney bean
Valine 1.233 0.185 Kidney bean
Histidine 0.656 0.089 Kidney bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.