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Maize vs Navy bean - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 16)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.24g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 2mg)
Which food contains less Sugars?
Navy bean
Navy bean contains less Sugars (difference - 6.26g)
Which food is cheaper?
Maize
Maize is cheaper (difference - $0.1)
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 Navy bean
Rich in minerals ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugars ok
Lower in price 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 Navy 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
23
Navy bean
Mineral Summary Score
13
Maize
30
Navy 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
:
Contains more Iron +271.2%
Contains more Calcium +650%
Contains more Potassium +13.7%
Contains more Magnesium +173%
Contains more Copper +559.3%
Contains more Zinc +93.5%
Contains more Phosphorus +12.4%
Contains less Sodium -13.3%
Contains more Iron +271.2%
Contains more Calcium +650%
Contains more Potassium +13.7%
Contains more Magnesium +173%
Contains more Copper +559.3%
Contains more Zinc +93.5%
Contains more Phosphorus +12.4%
Contains less Sodium -13.3%

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
4
:
Contains more Vitamin A +4575%
Contains more Vitamin B3 +45.1%
Contains more Vitamin C +176.5%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B5 +15.1%
Contains more Vitamin B6 +105.4%
Contains more Vitamin A +4575%
Contains more Vitamin B3 +45.1%
Contains more Vitamin C +176.5%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B5 +15.1%
Contains more Vitamin B6 +105.4%

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
37%
Navy bean
Carbohydrates
19%
Maize
13%
Navy bean
Fats
6%
Maize
3%
Navy 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 Navy bean Opinion
Calories 86 67 Maize
Protein 3.27 6.15 Navy bean
Fats 1.35 0.7 Maize
Vitamin C 6.8 18.8 Navy bean
Carbs 18.7 13.05 Maize
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 1.93 Navy bean
Calcium 2 15 Navy bean
Potassium 270 307 Navy bean
Magnesium 37 101 Navy bean
Sugars 6.26 Maize
Fiber 2 Maize
Copper 0.054 0.356 Navy bean
Zinc 0.46 0.89 Navy bean
Starch 5.7 Maize
Phosphorus 89 100 Navy bean
Sodium 15 13 Navy bean
Vitamin A 187 4 Maize
Vitamin E 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.155 0.39 Navy bean
Vitamin B2 0.055 0.215 Navy bean
Vitamin B3 1.77 1.22 Maize
Vitamin B5 0.717 0.825 Navy bean
Vitamin B6 0.093 0.191 Navy bean
Vitamin B12 0 0
Vitamin K 0.3 Maize
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.325 0.085 Navy bean
Monounsaturated Fat 0.432 0.052 Maize
Polyunsaturated fat 0.487 0.407 Maize
Tryptophan 0.023 0.064 Navy bean
Threonine 0.129 0.258 Navy bean
Isoleucine 0.129 0.273 Navy bean
Leucine 0.348 0.442 Navy bean
Lysine 0.137 0.35 Navy bean
Methionine 0.067 0.064 Maize
Phenylalanine 0.15 0.31 Navy bean
Valine 0.185 0.316 Navy bean
Histidine 0.089 0.172 Navy 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.