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Refried beans vs Maize - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Refried beans
Refried beans contains less Sugars (difference - 5.72g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 15)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.2)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 355mg)
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 0.306g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Refried beans Maize
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Refried beans Maize
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
8
Refried beans
13
Maize
Mineral Summary Score
24
Refried beans
13
Maize

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
:
2
Maize
Contains more Iron +176.9%
Contains more Calcium +1350%
Contains more Potassium +18.1%
Contains more Copper +138.9%
Contains more Zinc +26.1%
Contains less Sodium -95.9%
Equal in Magnesium - 37
Equal in Phosphorus - 89
Contains more Iron +176.9%
Contains more Calcium +1350%
Contains more Potassium +18.1%
Contains more Copper +138.9%
Contains more Zinc +26.1%
Contains less Sodium -95.9%
Equal in Magnesium - 37
Equal in Phosphorus - 89

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
:
5
Maize
Contains more Vitamin E +28.6%
Contains more Vitamin B2 +43.6%
Contains more Vitamin B6 +10.8%
Contains more Vitamin K +600%
Contains more Vitamin C +13.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +103.9%
Contains more Vitamin B3 +382.3%
Contains more Vitamin B5 +279.4%
Equal in Vitamin B6 - 0.093
Contains more Vitamin E +28.6%
Contains more Vitamin B2 +43.6%
Contains more Vitamin B6 +10.8%
Contains more Vitamin K +600%
Contains more Vitamin C +13.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +103.9%
Contains more Vitamin B3 +382.3%
Contains more Vitamin B5 +279.4%
Equal in Vitamin B6 - 0.093

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
30%
Refried beans
20%
Maize
Carbohydrates
14%
Refried beans
19%
Maize
Fats
9%
Refried beans
6%
Maize

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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 Refried beans Maize Opinion
Calories 90 86 Refried beans
Protein 4.98 3.27 Refried beans
Fats 2.01 1.35 Refried beans
Vitamin C 6 6.8 Maize
Carbs 13.55 18.7 Maize
Cholesterol 0 0
Vitamin D 0 0
Iron 1.44 0.52 Refried beans
Calcium 29 2 Refried beans
Potassium 319 270 Refried beans
Magnesium 35 37 Maize
Sugars 0.54 6.26 Maize
Fiber 3.7 2 Refried beans
Copper 0.129 0.054 Refried beans
Zinc 0.58 0.46 Refried beans
Starch 7.43 5.7 Refried beans
Phosphorus 92 89 Refried beans
Sodium 370 15 Maize
Vitamin A 0 187 Maize
Vitamin E 0.09 0.07 Refried beans
Vitamin D 0 0
Vitamin B1 0.076 0.155 Maize
Vitamin B2 0.079 0.055 Refried beans
Vitamin B3 0.367 1.77 Maize
Vitamin B5 0.189 0.717 Maize
Vitamin B6 0.103 0.093 Refried beans
Vitamin B12 0 0
Vitamin K 2.1 0.3 Refried beans
Folic acid (B9) 0 0
Trans Fat 0.016 0 Maize
Saturated Fat 0.631 0.325 Maize
Monounsaturated Fat 0.601 0.432 Refried beans
Polyunsaturated fat 0.543 0.487 Refried beans
Tryptophan 0.065 0.023 Refried beans
Threonine 0.231 0.129 Refried beans
Isoleucine 0.242 0.129 Refried beans
Leucine 0.438 0.348 Refried beans
Lysine 0.377 0.137 Refried beans
Methionine 0.083 0.067 Refried beans
Phenylalanine 0.297 0.15 Refried beans
Valine 0.287 0.185 Refried beans
Histidine 153 0.089 Refried beans
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.