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Maize vs Yardlong bean - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Yardlong bean
Yardlong bean is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Yardlong bean
Yardlong bean is lower in glycemic index (difference - 9)
Which food is lower in Saturated Fat?
Yardlong bean
Yardlong bean is lower in Saturated Fat (difference - 0.22g)
Which food contains less Sodium?
Yardlong bean
Yardlong bean contains less Sodium (difference - 11mg)
Which food contains less Sugars?
Yardlong bean
Yardlong bean contains less Sugars (difference - 6.26g)
Which food is richer in minerals?
Maize
Maize is relatively richer in minerals
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 Yardlong 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 minerals 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 Yardlong 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
17
Yardlong bean
Mineral Summary Score
13
Maize
14
Yardlong 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
5
:
Contains more Iron +10.6%
Contains more Potassium +12.5%
Contains more Copper +12.5%
Contains more Zinc +24.3%
Contains more Phosphorus +50.8%
Contains more Calcium +2400%
Contains more Magnesium +18.9%
Contains less Sodium -73.3%
Equal in Iron - 0.47
Contains more Iron +10.6%
Contains more Potassium +12.5%
Contains more Copper +12.5%
Contains more Zinc +24.3%
Contains more Phosphorus +50.8%
Contains more Calcium +2400%
Contains more Magnesium +18.9%
Contains less Sodium -73.3%
Equal in Iron - 0.47

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
6
:
Contains more Vitamin B1 +44.9%
Contains more Vitamin B3 +331.7%
Contains more Vitamin B5 +1203.6%
Contains more Vitamin B6 +287.5%
Contains more Vitamin C +176.5%
Contains more Vitamin A +362.6%
Contains more Vitamin B2 +100%
Contains more Vitamin B1 +44.9%
Contains more Vitamin B3 +331.7%
Contains more Vitamin B5 +1203.6%
Contains more Vitamin B6 +287.5%
Contains more Vitamin C +176.5%
Contains more Vitamin A +362.6%
Contains more Vitamin B2 +100%

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
17%
Yardlong bean
Carbohydrates
19%
Maize
8%
Yardlong bean
Fats
6%
Maize
2%
Yardlong 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 Yardlong bean Opinion
Calories 86 47 Maize
Protein 3.27 2.8 Maize
Fats 1.35 0.4 Maize
Vitamin C 6.8 18.8 Yardlong bean
Carbs 18.7 8.35 Maize
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 0.47 Maize
Calcium 2 50 Yardlong bean
Potassium 270 240 Maize
Magnesium 37 44 Yardlong bean
Sugars 6.26 Maize
Fiber 2 Maize
Copper 0.054 0.048 Maize
Zinc 0.46 0.37 Maize
Starch 5.7 Maize
Phosphorus 89 59 Maize
Sodium 15 4 Yardlong bean
Vitamin A 187 865 Yardlong bean
Vitamin E 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.155 0.107 Maize
Vitamin B2 0.055 0.11 Yardlong bean
Vitamin B3 1.77 0.41 Maize
Vitamin B5 0.717 0.055 Maize
Vitamin B6 0.093 0.024 Maize
Vitamin B12 0 0
Vitamin K 0.3 Maize
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.325 0.105 Yardlong bean
Monounsaturated Fat 0.432 0.036 Maize
Polyunsaturated fat 0.487 0.169 Maize
Tryptophan 0.023 0.032 Yardlong bean
Threonine 0.129 0.104 Maize
Isoleucine 0.129 0.15 Yardlong bean
Leucine 0.348 0.2 Maize
Lysine 0.137 0.184 Yardlong bean
Methionine 0.067 0.04 Maize
Phenylalanine 0.15 0.154 Yardlong bean
Valine 0.185 0.162 Maize
Histidine 0.089 0.09 Yardlong 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.