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Bean vs Maize - In-Depth Nutrition Comparison

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How are Bean and Maize different?

  • Bean has more Folate, Copper, Iron, Fiber, Selenium, Vitamin B1, Phosphorus, Manganese, Magnesium, and Potassium than Maize.
  • Daily need coverage for Folate from Bean is 121% higher.
  • Bean contains 47 times more Selenium than Maize. While Bean contains 27.9µg of Selenium, Maize contains only 0.6µg.

Beans, pinto, mature seeds, raw and Corn, sweet, yellow, raw are the varieties used in this article.

Infographic

Bean vs Maize infographic
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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
Bean
8
:
0
Maize
Contains more Iron +875%
Contains more Calcium +5550%
Contains more Potassium +415.9%
Contains more Magnesium +375.7%
Contains more Copper +1553.7%
Contains more Zinc +395.7%
Contains more Phosphorus +361.8%
Contains less Sodium -20%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +875%
Contains more Calcium +5550%
Contains more Potassium +415.9%
Contains more Magnesium +375.7%
Contains more Copper +1553.7%
Contains more Zinc +395.7%
Contains more Phosphorus +361.8%
Contains less Sodium -20%

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
Bean
7
:
3
Maize
Contains more Vitamin E +200%
Contains more Vitamin B1 +360%
Contains more Vitamin B2 +285.5%
Contains more Vitamin B6 +409.7%
Contains more Vitamin K +1766.7%
Contains more Folate +1150%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +50.8%
Equal in Vitamin C - 6.8
Equal in Vitamin B5 - 0.717
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Contains more Vitamin E +200%
Contains more Vitamin B1 +360%
Contains more Vitamin B2 +285.5%
Contains more Vitamin B6 +409.7%
Contains more Vitamin K +1766.7%
Contains more Folate +1150%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +50.8%
Equal in Vitamin C - 6.8
Equal in Vitamin B5 - 0.717

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
18
Maize
Mineral Summary Score
126
Bean
18
Maize

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 food.
Protein
129%
Bean
20%
Maize
Carbohydrates
63%
Bean
19%
Maize
Fats
6%
Bean
6%
Maize

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Maize
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Maize
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is cheaper?
Maize
Maize is cheaper (difference - $0.3)
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.09g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 19)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Bean Maize Opinion
Calories 347 86 Bean
Protein 21.42 3.27 Bean
Fats 1.23 1.35 Maize
Vitamin C 6.3 6.8 Maize
Carbs 62.55 18.7 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 0.52 Bean
Calcium 113 2 Bean
Potassium 1393 270 Bean
Magnesium 176 37 Bean
Sugar 2.11 6.26 Bean
Fiber 15.5 2 Bean
Copper 0.893 0.054 Bean
Zinc 2.28 0.46 Bean
Starch 34.17 5.7 Bean
Phosphorus 411 89 Bean
Sodium 12 15 Bean
Vitamin A 0 187 Maize
Vitamin E 0.21 0.07 Bean
Vitamin D 0 0
Vitamin B1 0.713 0.155 Bean
Vitamin B2 0.212 0.055 Bean
Vitamin B3 1.174 1.77 Maize
Vitamin B5 0.785 0.717 Bean
Vitamin B6 0.474 0.093 Bean
Vitamin B12 0 0
Vitamin K 5.6 0.3 Bean
Folate 525 42 Bean
Trans Fat 0 0
Saturated Fat 0.235 0.325 Bean
Monounsaturated Fat 0.229 0.432 Maize
Polyunsaturated fat 0.407 0.487 Maize
Tryptophan 0.237 0.023 Bean
Threonine 0.81 0.129 Bean
Isoleucine 0.871 0.129 Bean
Leucine 1.558 0.348 Bean
Lysine 1.356 0.137 Bean
Methionine 0.259 0.067 Bean
Phenylalanine 1.095 0.15 Bean
Valine 0.998 0.185 Bean
Histidine 0.556 0.089 Bean
Fructose 0 1.94 Maize

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.