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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 lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 0.023g)
Which food contains less Sugars?
Maize
Maize contains less Sugars (difference - 0.34g)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (15 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
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in minerals ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Sodium 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
32
Bean
Mineral Summary Score
13
Maize
88
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
:
7
Bean
Contains more Iron +1196.2%
Contains more Calcium +6500%
Contains more Potassium +361.5%
Contains more Magnesium +410.8%
Contains more Copper +1642.6%
Contains more Zinc +482.6%
Contains more Phosphorus +312.4%
Equal in Sodium - 15
Contains more Iron +1196.2%
Contains more Calcium +6500%
Contains more Potassium +361.5%
Contains more Magnesium +410.8%
Contains more Copper +1642.6%
Contains more Zinc +482.6%
Contains more Phosphorus +312.4%
Equal in Sodium - 15

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
2
:
7
Bean
Contains more Vitamin C +41.7%
Contains more Vitamin A +64%
Contains more Vitamin E +628.6%
Contains more Vitamin B1 +300.6%
Contains more Vitamin B2 +323.6%
Contains more Vitamin B3 +27.2%
Contains more Vitamin B5 +166.4%
Contains more Vitamin B6 +310.8%
Contains more Vitamin K +2900%
Contains more Vitamin C +41.7%
Contains more Vitamin A +64%
Contains more Vitamin E +628.6%
Contains more Vitamin B1 +300.6%
Contains more Vitamin B2 +323.6%
Contains more Vitamin B3 +27.2%
Contains more Vitamin B5 +166.4%
Contains more Vitamin B6 +310.8%
Contains more Vitamin K +2900%

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
143%
Bean
Carbohydrates
19%
Maize
63%
Bean
Fats
6%
Maize
5%
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 23.86 Bean
Fats 1.35 1.15 Maize
Vitamin C 6.8 4.8 Maize
Carbs 18.7 62.62 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 6.74 Bean
Calcium 2 132 Bean
Potassium 270 1246 Bean
Magnesium 37 189 Bean
Sugars 6.26 6.6 Bean
Fiber 2 16.3 Bean
Copper 0.054 0.941 Bean
Zinc 0.46 2.68 Bean
Starch 5.7 Maize
Phosphorus 89 367 Bean
Sodium 15 15
Vitamin A 187 114 Maize
Vitamin E 0.07 0.51 Bean
Vitamin D 0 0
Vitamin B1 0.155 0.621 Bean
Vitamin B2 0.055 0.233 Bean
Vitamin B3 1.77 2.251 Bean
Vitamin B5 0.717 1.91 Bean
Vitamin B6 0.093 0.382 Bean
Vitamin B12 0 0
Vitamin K 0.3 9 Bean
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.325 0.348 Maize
Monounsaturated Fat 0.432 0.161 Maize
Polyunsaturated fat 0.487 0.384 Maize
Tryptophan 0.023 0.26 Bean
Threonine 0.129 0.782 Bean
Isoleucine 0.129 1.008 Bean
Leucine 0.348 1.847 Bean
Lysine 0.137 1.664 Bean
Methionine 0.067 0.286 Bean
Phenylalanine 0.15 1.443 Bean
Valine 0.185 1.237 Bean
Histidine 0.089 0.695 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.