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Maize vs Wheat - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 13mg)
Which food contains less Sugars?
Wheat
Wheat contains less Sugars (difference - 6.26g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 0.129g)
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 Wheat
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Sugars ok
Lower in price ok
Lower in Saturated Fat 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 Wheat
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
25
Wheat
Mineral Summary Score
13
Maize
67
Wheat

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
Wheat
Contains more Iron +576.9%
Contains more Calcium +1600%
Contains more Potassium +59.6%
Contains more Magnesium +289.2%
Contains more Copper +924.1%
Contains more Zinc +804.3%
Contains more Phosphorus +470.8%
Contains less Sodium -86.7%
Contains more Iron +576.9%
Contains more Calcium +1600%
Contains more Potassium +59.6%
Contains more Magnesium +289.2%
Contains more Copper +924.1%
Contains more Zinc +804.3%
Contains more Phosphorus +470.8%
Contains less Sodium -86.7%

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
:
5
Wheat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +170.3%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +280.7%
Contains more Vitamin B5 +30.4%
Contains more Vitamin B6 +350.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +170.3%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +280.7%
Contains more Vitamin B5 +30.4%
Contains more Vitamin B6 +350.5%

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
82%
Wheat
Carbohydrates
19%
Maize
71%
Wheat
Fats
6%
Maize
11%
Wheat

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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 Wheat Opinion
Calories 86 339 Wheat
Protein 3.27 13.68 Wheat
Fats 1.35 2.47 Wheat
Vitamin C 6.8 0 Maize
Carbs 18.7 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 3.52 Wheat
Calcium 2 34 Wheat
Potassium 270 431 Wheat
Magnesium 37 144 Wheat
Sugars 6.26 Maize
Fiber 2 Maize
Copper 0.054 0.553 Wheat
Zinc 0.46 4.16 Wheat
Starch 5.7 Maize
Phosphorus 89 508 Wheat
Sodium 15 2 Wheat
Vitamin A 187 0 Maize
Vitamin E 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.155 0.419 Wheat
Vitamin B2 0.055 0.121 Wheat
Vitamin B3 1.77 6.738 Wheat
Vitamin B5 0.717 0.935 Wheat
Vitamin B6 0.093 0.419 Wheat
Vitamin B12 0 0
Vitamin K 0.3 Maize
Folic acid (B9) 0 0
Trans Fat 0 Wheat
Saturated Fat 0.325 0.454 Maize
Monounsaturated Fat 0.432 0.344 Maize
Polyunsaturated fat 0.487 0.978 Wheat
Tryptophan 0.023 0.176 Wheat
Threonine 0.129 0.366 Wheat
Isoleucine 0.129 0.533 Wheat
Leucine 0.348 0.934 Wheat
Lysine 0.137 0.303 Wheat
Methionine 0.067 0.221 Wheat
Phenylalanine 0.15 0.681 Wheat
Valine 0.185 0.594 Wheat
Histidine 0.089 0.322 Wheat
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.