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Navy bean vs Maize - In-Depth Nutrition Comparison

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Summary of differences between Navy bean and Maize

  • Maize has less Copper, Folate, Vitamin B1, Iron, Magnesium, Vitamin C, Vitamin B2, Manganese, and Vitamin B6 than Navy bean.
  • Navy bean covers your daily need of Copper 34% more than Maize.
  • Navy bean has 4 times more Vitamin B2 than Maize. While Navy bean has 0.215mg of Vitamin B2, Maize has only 0.055mg.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Corn, sweet, yellow, raw.

Infographic

Navy 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
Navy bean
Navy bean
8
:
0
Maize
Maize
Contains more Iron +271.2%
Contains more Calcium +650%
Contains more Potassium +13.7%
Contains more Magnesium +173%
Contains more Copper +559.3%
Contains more Zinc +93.5%
Contains more Phosphorus +12.4%
Contains less Sodium -13.3%
Navy bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Maize
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +271.2%
Contains more Calcium +650%
Contains more Potassium +13.7%
Contains more Magnesium +173%
Contains more Copper +559.3%
Contains more Zinc +93.5%
Contains more Phosphorus +12.4%
Contains less Sodium -13.3%

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
Navy bean
Navy bean
6
:
4
Maize
Maize
Contains more Vitamin C +176.5%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B5 +15.1%
Contains more Vitamin B6 +105.4%
Contains more Folate +214.3%
Contains more Vitamin A +4575%
Contains more Vitamin B3 +45.1%
Navy bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Maize
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 C +176.5%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B5 +15.1%
Contains more Vitamin B6 +105.4%
Contains more Folate +214.3%
Contains more Vitamin A +4575%
Contains more Vitamin B3 +45.1%

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
35
Navy bean
18
Maize
Mineral Summary Score
45
Navy 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
37%
Navy bean
20%
Maize
Carbohydrates
13%
Navy bean
19%
Maize
Fats
3%
Navy 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.
Navy bean Maize
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy 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 lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.24g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is cheaper?
Maize
Maize is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Navy bean Maize Opinion
Calories 67 86 Maize
Protein 6.15 3.27 Navy bean
Fats 0.7 1.35 Maize
Vitamin C 18.8 6.8 Navy bean
Carbs 13.05 18.7 Maize
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 0.52 Navy bean
Calcium 15 2 Navy bean
Potassium 307 270 Navy bean
Magnesium 101 37 Navy bean
Sugar 6.26 Navy bean
Fiber 2 Maize
Copper 0.356 0.054 Navy bean
Zinc 0.89 0.46 Navy bean
Starch 5.7 Maize
Phosphorus 100 89 Navy bean
Sodium 13 15 Navy bean
Vitamin A 4 187 Maize
Vitamin E 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.39 0.155 Navy bean
Vitamin B2 0.215 0.055 Navy bean
Vitamin B3 1.22 1.77 Maize
Vitamin B5 0.825 0.717 Navy bean
Vitamin B6 0.191 0.093 Navy bean
Vitamin B12 0 0
Vitamin K 0.3 Maize
Folate 132 42 Navy bean
Trans Fat 0 0
Saturated Fat 0.085 0.325 Navy bean
Monounsaturated Fat 0.052 0.432 Maize
Polyunsaturated fat 0.407 0.487 Maize
Tryptophan 0.064 0.023 Navy bean
Threonine 0.258 0.129 Navy bean
Isoleucine 0.273 0.129 Navy bean
Leucine 0.442 0.348 Navy bean
Lysine 0.35 0.137 Navy bean
Methionine 0.064 0.067 Maize
Phenylalanine 0.31 0.15 Navy bean
Valine 0.316 0.185 Navy bean
Histidine 0.172 0.089 Navy bean
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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.