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Maize vs Bean - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Maize
Maize is cheaper (difference - $0.3)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 22)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.09g)
Which food contains less Sugars?
Bean
Bean contains less Sugars (difference - 4.15g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
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 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.
Maize Bean
Lower in price ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Maize Bean
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
13
Maize
29
Bean
Mineral Summary Score
13
Maize
84
Bean

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
Maize
0
:
8
Bean
Contains more Iron +875%
Contains more Calcium +5550%
Contains more Potassium +415.9%
Contains more Magnesium +375.7%
Contains more Copper +1553.7%
Contains more Zinc +395.7%
Contains more Phosphorus +361.8%
Contains less Sodium -20%
Contains more Iron +875%
Contains more Calcium +5550%
Contains more Potassium +415.9%
Contains more Magnesium +375.7%
Contains more Copper +1553.7%
Contains more Zinc +395.7%
Contains more Phosphorus +361.8%
Contains less Sodium -20%

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
Maize
3
:
6
Bean
Contains more Vitamin A +∞%
Contains more Vitamin B3 +50.8%
Contains more Vitamin E +200%
Contains more Vitamin B1 +360%
Contains more Vitamin B2 +285.5%
Contains more Vitamin B6 +409.7%
Contains more Vitamin K +1766.7%
Equal in Vitamin C - 6.3
Equal in Vitamin B5 - 0.785
Contains more Vitamin A +∞%
Contains more Vitamin B3 +50.8%
Contains more Vitamin E +200%
Contains more Vitamin B1 +360%
Contains more Vitamin B2 +285.5%
Contains more Vitamin B6 +409.7%
Contains more Vitamin K +1766.7%
Equal in Vitamin C - 6.3
Equal in Vitamin B5 - 0.785

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
20%
Maize
129%
Bean
Carbohydrates
19%
Maize
63%
Bean
Fats
6%
Maize
6%
Bean

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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 Maize Bean Opinion
Calories 86 347 Bean
Protein 3.27 21.42 Bean
Fats 1.35 1.23 Maize
Vitamin C 6.8 6.3 Maize
Carbs 18.7 62.55 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 5.07 Bean
Calcium 2 113 Bean
Potassium 270 1393 Bean
Magnesium 37 176 Bean
Sugars 6.26 2.11 Maize
Fiber 2 15.5 Bean
Copper 0.054 0.893 Bean
Zinc 0.46 2.28 Bean
Starch 5.7 34.17 Bean
Phosphorus 89 411 Bean
Sodium 15 12 Bean
Vitamin A 187 0 Maize
Vitamin E 0.07 0.21 Bean
Vitamin D 0 0
Vitamin B1 0.155 0.713 Bean
Vitamin B2 0.055 0.212 Bean
Vitamin B3 1.77 1.174 Maize
Vitamin B5 0.717 0.785 Bean
Vitamin B6 0.093 0.474 Bean
Vitamin B12 0 0
Vitamin K 0.3 5.6 Bean
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.325 0.235 Bean
Monounsaturated Fat 0.432 0.229 Maize
Polyunsaturated fat 0.487 0.407 Maize
Tryptophan 0.023 0.237 Bean
Threonine 0.129 0.81 Bean
Isoleucine 0.129 0.871 Bean
Leucine 0.348 1.558 Bean
Lysine 0.137 1.356 Bean
Methionine 0.067 0.259 Bean
Phenylalanine 0.15 1.095 Bean
Valine 0.185 0.998 Bean
Histidine 0.089 0.556 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.