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Maize vs Flour - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 21)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.17g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 13mg)
Which food contains less Sugars?
Flour
Flour contains less Sugars (difference - 5.99g)
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 Flour
Lower in glycemic index ok
Lower in price 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 Flour
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
39
Flour
Mineral Summary Score
13
Maize
22
Flour

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
2
:
6
Flour
Contains more Potassium +152.3%
Contains more Magnesium +68.2%
Contains more Iron +792.3%
Contains more Calcium +650%
Contains more Copper +166.7%
Contains more Zinc +52.2%
Contains more Phosphorus +21.3%
Contains less Sodium -86.7%
Contains more Potassium +152.3%
Contains more Magnesium +68.2%
Contains more Iron +792.3%
Contains more Calcium +650%
Contains more Copper +166.7%
Contains more Zinc +52.2%
Contains more Phosphorus +21.3%
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
5
:
4
Flour
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin B5 +63.7%
Contains more Vitamin B6 +111.4%
Contains more Vitamin B1 +406.5%
Contains more Vitamin B2 +798.2%
Contains more Vitamin B3 +233.6%
Contains more Folic acid (B9) +∞%
Equal in Vitamin K - 0.3
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin B5 +63.7%
Contains more Vitamin B6 +111.4%
Contains more Vitamin B1 +406.5%
Contains more Vitamin B2 +798.2%
Contains more Vitamin B3 +233.6%
Contains more Folic acid (B9) +∞%
Equal in Vitamin K - 0.3

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
62%
Flour
Carbohydrates
19%
Maize
76%
Flour
Fats
6%
Maize
5%
Flour

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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 Flour Opinion
Calories 86 364 Flour
Protein 3.27 10.33 Flour
Fats 1.35 0.98 Maize
Vitamin C 6.8 0 Maize
Carbs 18.7 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 4.64 Flour
Calcium 2 15 Flour
Potassium 270 107 Maize
Magnesium 37 22 Maize
Sugars 6.26 0.27 Maize
Fiber 2 2.7 Flour
Copper 0.054 0.144 Flour
Zinc 0.46 0.7 Flour
Starch 5.7 Maize
Phosphorus 89 108 Flour
Sodium 15 2 Flour
Vitamin A 187 0 Maize
Vitamin E 0.07 0.06 Maize
Vitamin D 0 0
Vitamin B1 0.155 0.785 Flour
Vitamin B2 0.055 0.494 Flour
Vitamin B3 1.77 5.904 Flour
Vitamin B5 0.717 0.438 Maize
Vitamin B6 0.093 0.044 Maize
Vitamin B12 0 0
Vitamin K 0.3 0.3
Folic acid (B9) 0 154 Flour
Trans Fat 0 Flour
Saturated Fat 0.325 0.155 Flour
Monounsaturated Fat 0.432 0.087 Maize
Polyunsaturated fat 0.487 0.413 Maize
Tryptophan 0.023 0.127 Flour
Threonine 0.129 0.281 Flour
Isoleucine 0.129 0.357 Flour
Leucine 0.348 0.71 Flour
Lysine 0.137 0.228 Flour
Methionine 0.067 0.183 Flour
Phenylalanine 0.15 0.52 Flour
Valine 0.185 0.415 Flour
Histidine 0.089 0.23 Flour
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.