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Maize vs Green bean - 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.
Maize Green bean
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
Maize Green 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
Green bean
Mineral Summary Score
13
Maize
12
Green 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
4
:
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%
Contains more Iron +98.1%
Contains more Calcium +1750%
Contains more Copper +27.8%
Contains less Sodium -60%

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
:
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%
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%

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