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

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Maize
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 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%

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

All nutrients comparison - raw data values

Nutrient Navy bean Maize Opinion
Net carbs 13.05g 16.7g Maize
Protein 6.15g 3.27g Navy bean
Fats 0.7g 1.35g Maize
Carbs 13.05g 18.7g Maize
Calories 67kcal 86kcal Maize
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar g 6.26g Navy bean
Fiber g 2g Maize
Calcium 15mg 2mg Navy bean
Iron 1.93mg 0.52mg Navy bean
Magnesium 101mg 37mg Navy bean
Phosphorus 100mg 89mg Navy bean
Potassium 307mg 270mg Navy bean
Sodium 13mg 15mg Navy bean
Zinc 0.89mg 0.46mg Navy bean
Copper 0.356mg 0.054mg Navy bean
Vitamin A 4IU 187IU Maize
Vitamin E mg 0.07mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 6.8mg Navy bean
Vitamin B1 0.39mg 0.155mg Navy bean
Vitamin B2 0.215mg 0.055mg Navy bean
Vitamin B3 1.22mg 1.77mg Maize
Vitamin B5 0.825mg 0.717mg Navy bean
Vitamin B6 0.191mg 0.093mg Navy bean
Folate 132µg 42µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.3µg Maize
Tryptophan 0.064mg 0.023mg Navy bean
Threonine 0.258mg 0.129mg Navy bean
Isoleucine 0.273mg 0.129mg Navy bean
Leucine 0.442mg 0.348mg Navy bean
Lysine 0.35mg 0.137mg Navy bean
Methionine 0.064mg 0.067mg Maize
Phenylalanine 0.31mg 0.15mg Navy bean
Valine 0.316mg 0.185mg Navy bean
Histidine 0.172mg 0.089mg Navy bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.085g 0.325g Navy bean
Monounsaturated Fat 0.052g 0.432g Maize
Polyunsaturated fat 0.407g 0.487g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean 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
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

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.

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.