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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
Infographic link

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
Contains more Calcium +2950%
Contains more Iron +282.7%
Contains more Magnesium +16.2%
Contains more Phosphorus +22.5%
Contains more Potassium +32.6%
Contains more Zinc +58.7%
Contains more Copper +194.4%
Contains less Sodium -96.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +2950%
Contains more Iron +282.7%
Contains more Magnesium +16.2%
Contains more Phosphorus +22.5%
Contains more Potassium +32.6%
Contains more Zinc +58.7%
Contains more Copper +194.4%
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 A +∞%
Contains more Vitamin C +518.2%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Folate +14.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +518.2%
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

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 Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Baked beans Maize Opinion
Net carbs 16.13g 16.7g Maize
Protein 5.54g 3.27g Baked beans
Fats 5.15g 1.35g Baked beans
Carbs 21.63g 18.7g Baked beans
Calories 155kcal 86kcal Baked beans
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar g 6.26g Baked beans
Fiber 5.5g 2g Baked beans
Calcium 61mg 2mg Baked beans
Iron 1.99mg 0.52mg Baked beans
Magnesium 43mg 37mg Baked beans
Phosphorus 109mg 89mg Baked beans
Potassium 358mg 270mg Baked beans
Sodium 422mg 15mg Maize
Zinc 0.73mg 0.46mg Baked beans
Copper 0.159mg 0.054mg Baked beans
Vitamin A 0IU 187IU Maize
Vitamin E mg 0.07mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.1mg 6.8mg Maize
Vitamin B1 0.136mg 0.155mg Maize
Vitamin B2 0.049mg 0.055mg Maize
Vitamin B3 0.408mg 1.77mg Maize
Vitamin B5 0.155mg 0.717mg Maize
Vitamin B6 0.09mg 0.093mg Maize
Folate 48µg 42µg Baked beans
Vitamin B12 0µg 0µg
Vitamin K µg 0.3µg Maize
Tryptophan 0.067mg 0.023mg Baked beans
Threonine 0.228mg 0.129mg Baked beans
Isoleucine 0.242mg 0.129mg Baked beans
Leucine 0.428mg 0.348mg Baked beans
Lysine 0.379mg 0.137mg Baked beans
Methionine 0.086mg 0.067mg Baked beans
Phenylalanine 0.287mg 0.15mg Baked beans
Valine 0.282mg 0.185mg Baked beans
Histidine 0.153mg 0.089mg Baked beans
Cholesterol 5mg 0mg Maize
Trans Fat 0g 0g
Saturated Fat 1.948g 0.325g Maize
Monounsaturated Fat 2.133g 0.432g Baked beans
Polyunsaturated fat 0.74g 0.487g Baked beans

Which food is preferable for your diet?

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

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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

Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 407mg)
Which food is lower in Cholesterol?
Maize
Maize is lower in Cholesterol (difference - 5mg)
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

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.