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Baked beans vs Maize - In-Depth Nutrition Comparison

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Important differences between Baked beans and Maize

  • Baked beans have more Iron, Fiber, Copper, Selenium, and Calcium, however Maize have more Vitamin B5, Vitamin B3, and Vitamin C.
  • Baked beans' daily need coverage for Iron is 18% more.
  • Baked beans have 31 times more Calcium than Maize. Baked beans have 61mg of Calcium, while Maize has 2mg.
  • Maize is lower in Sodium.

The food varieties used in the comparison are Beans, baked, home prepared and Corn, sweet, yellow, raw.

Infographic

Baked beans 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
:
1
Maize
Contains more Iron +282.7%
Contains more Calcium +2950%
Contains more Potassium +32.6%
Contains more Magnesium +16.2%
Contains more Copper +194.4%
Contains more Zinc +58.7%
Contains more Phosphorus +22.5%
Contains less Sodium -96.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 19% 32% 31% 53% 20% 47% 56%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +282.7%
Contains more Calcium +2950%
Contains more Potassium +32.6%
Contains more Magnesium +16.2%
Contains more Copper +194.4%
Contains more Zinc +58.7%
Contains more Phosphorus +22.5%
Contains less Sodium -96.4%

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
:
9
Maize
Contains more Folate +14.3%
Contains more Vitamin C +518.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +14%
Contains more Vitamin B2 +12.2%
Contains more Vitamin B3 +333.8%
Contains more Vitamin B5 +362.6%
Equal in Vitamin B6 - 0.093
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 0% 0% 34% 12% 8% 10% 21% 0% 0% 36%
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 Folate +14.3%
Contains more Vitamin C +518.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +14%
Contains more Vitamin B2 +12.2%
Contains more Vitamin B3 +333.8%
Contains more Vitamin B5 +362.6%
Equal in Vitamin B6 - 0.093

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
10
Baked beans
18
Maize
Mineral Summary Score
41
Baked beans
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
33%
Baked beans
20%
Maize
Carbohydrates
22%
Baked beans
19%
Maize
Fats
24%
Baked beans
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.
Baked beans Maize
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans 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 lower in Cholesterol?
Maize
Maize is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 407mg)
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 1.623g)
Which food is cheaper?
Maize
Maize is cheaper (difference - $0.6)
Which food is richer in vitamins?
Maize
Maize is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 6.26g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals

All nutrients comparison - raw data values

Nutrient Baked beans Maize Opinion
Calories 155 86 Baked beans
Protein 5.54 3.27 Baked beans
Fats 5.15 1.35 Baked beans
Vitamin C 1.1 6.8 Maize
Carbs 21.63 18.7 Baked beans
Cholesterol 5 0 Maize
Vitamin D 0 0
Iron 1.99 0.52 Baked beans
Calcium 61 2 Baked beans
Potassium 358 270 Baked beans
Magnesium 43 37 Baked beans
Sugar 6.26 Baked beans
Fiber 5.5 2 Baked beans
Copper 0.159 0.054 Baked beans
Zinc 0.73 0.46 Baked beans
Starch 5.7 Maize
Phosphorus 109 89 Baked beans
Sodium 422 15 Maize
Vitamin A 0 187 Maize
Vitamin E 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.136 0.155 Maize
Vitamin B2 0.049 0.055 Maize
Vitamin B3 0.408 1.77 Maize
Vitamin B5 0.155 0.717 Maize
Vitamin B6 0.09 0.093 Maize
Vitamin B12 0 0
Vitamin K 0.3 Maize
Folate 48 42 Baked beans
Trans Fat 0 0
Saturated Fat 1.948 0.325 Maize
Monounsaturated Fat 2.133 0.432 Baked beans
Polyunsaturated fat 0.74 0.487 Baked beans
Tryptophan 0.067 0.023 Baked beans
Threonine 0.228 0.129 Baked beans
Isoleucine 0.242 0.129 Baked beans
Leucine 0.428 0.348 Baked beans
Lysine 0.379 0.137 Baked beans
Methionine 0.086 0.067 Baked beans
Phenylalanine 0.287 0.15 Baked beans
Valine 0.282 0.185 Baked beans
Histidine 0.153 0.089 Baked beans
Fructose 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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.