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Green bean vs Maize - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Maize
Maize is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 22)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.275g)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 9mg)
Which food contains less Sugars?
Green bean
Green bean contains less Sugars (difference - 3g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
Green bean Maize
Lower in price ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugars ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Green 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
29
Green bean
13
Maize
Mineral Summary Score
12
Green 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
:
4
Maize
Contains more Iron +98.1%
Contains more Calcium +1750%
Contains more Copper +27.8%
Contains less Sodium -60%
Contains more Potassium +28%
Contains more Magnesium +48%
Contains more Zinc +91.7%
Contains more Phosphorus +134.2%
Contains more Iron +98.1%
Contains more Calcium +1750%
Contains more Copper +27.8%
Contains less Sodium -60%
Contains more Potassium +28%
Contains more Magnesium +48%
Contains more Zinc +91.7%
Contains more Phosphorus +134.2%

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
:
3
Maize
Contains more Vitamin C +79.4%
Contains more Vitamin A +269%
Contains more Vitamin E +485.7%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B6 +51.6%
Contains more Vitamin K +14233.3%
Contains more Vitamin B1 +89%
Contains more Vitamin B3 +141.1%
Contains more Vitamin B5 +218.7%
Contains more Vitamin C +79.4%
Contains more Vitamin A +269%
Contains more Vitamin E +485.7%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B6 +51.6%
Contains more Vitamin K +14233.3%
Contains more Vitamin B1 +89%
Contains more Vitamin B3 +141.1%
Contains more Vitamin B5 +218.7%

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
11%
Green bean
20%
Maize
Carbohydrates
7%
Green bean
19%
Maize
Fats
1%
Green 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 Green bean Maize Opinion
Calories 31 86 Maize
Protein 1.83 3.27 Maize
Fats 0.22 1.35 Maize
Vitamin C 12.2 6.8 Green bean
Carbs 6.97 18.7 Maize
Cholesterol 0 0
Vitamin D 0 0
Iron 1.03 0.52 Green bean
Calcium 37 2 Green bean
Potassium 211 270 Maize
Magnesium 25 37 Maize
Sugars 3.26 6.26 Maize
Fiber 2.7 2 Green bean
Copper 0.069 0.054 Green bean
Zinc 0.24 0.46 Maize
Starch 0.88 5.7 Maize
Phosphorus 38 89 Maize
Sodium 6 15 Green bean
Vitamin A 690 187 Green bean
Vitamin E 0.41 0.07 Green bean
Vitamin D 0 0
Vitamin B1 0.082 0.155 Maize
Vitamin B2 0.104 0.055 Green bean
Vitamin B3 0.734 1.77 Maize
Vitamin B5 0.225 0.717 Maize
Vitamin B6 0.141 0.093 Green bean
Vitamin B12 0 0
Vitamin K 43 0.3 Green bean
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.05 0.325 Green bean
Monounsaturated Fat 0.01 0.432 Maize
Polyunsaturated fat 0.113 0.487 Maize
Tryptophan 0.019 0.023 Maize
Threonine 0.079 0.129 Maize
Isoleucine 0.066 0.129 Maize
Leucine 0.112 0.348 Maize
Lysine 0.088 0.137 Maize
Methionine 0.022 0.067 Maize
Phenylalanine 0.067 0.15 Maize
Valine 0.09 0.185 Maize
Histidine 0.034 0.089 Maize
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.