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Green bean vs Maize - In-Depth Nutrition Comparison

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How are Green bean and Maize different?

  • Green bean is higher in Vitamin K, Iron, and Vitamin C, however Maize is richer in Vitamin B5, Phosphorus, Vitamin B3, and Vitamin B1.
  • Daily need coverage for Vitamin K from Green bean is 36% higher.
  • Green bean contains 19 times more Calcium than Maize. While Green bean contains 37mg of Calcium, Maize contains only 2mg.

Beans, snap, green, raw and Corn, sweet, yellow, raw are the varieties used in this article.

Infographic

Green 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
Contains more Calcium +1750%
Contains more Iron +98.1%
Contains less Sodium -60%
Contains more Copper +27.8%
Contains more Magnesium +48%
Contains more Phosphorus +134.2%
Contains more Potassium +28%
Contains more Zinc +91.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +1750%
Contains more Iron +98.1%
Contains less Sodium -60%
Contains more Copper +27.8%
Contains more Magnesium +48%
Contains more Phosphorus +134.2%
Contains more Potassium +28%
Contains more Zinc +91.7%

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
:
4
Maize
Contains more Vitamin A +269%
Contains more Vitamin E +485.7%
Contains more Vitamin C +79.4%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B6 +51.6%
Contains more Vitamin K +14233.3%
Contains more Vitamin B1 +89%
Contains more Vitamin B3 +141.1%
Contains more Vitamin B5 +218.7%
Contains more Folate +27.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
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 A +269%
Contains more Vitamin E +485.7%
Contains more Vitamin C +79.4%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B6 +51.6%
Contains more Vitamin K +14233.3%
Contains more Vitamin B1 +89%
Contains more Vitamin B3 +141.1%
Contains more Vitamin B5 +218.7%
Contains more Folate +27.3%

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.
Green bean Maize
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Green bean Maize Opinion
Net carbs 4.27g 16.7g Maize
Protein 1.83g 3.27g Maize
Fats 0.22g 1.35g Maize
Carbs 6.97g 18.7g Maize
Calories 31kcal 86kcal Maize
Starch 0.88g 5.7g Maize
Fructose 1.39g 1.94g Maize
Sugar 3.26g 6.26g Green bean
Fiber 2.7g 2g Green bean
Calcium 37mg 2mg Green bean
Iron 1.03mg 0.52mg Green bean
Magnesium 25mg 37mg Maize
Phosphorus 38mg 89mg Maize
Potassium 211mg 270mg Maize
Sodium 6mg 15mg Green bean
Zinc 0.24mg 0.46mg Maize
Copper 0.069mg 0.054mg Green bean
Vitamin A 690IU 187IU Green bean
Vitamin E 0.41mg 0.07mg Green bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12.2mg 6.8mg Green bean
Vitamin B1 0.082mg 0.155mg Maize
Vitamin B2 0.104mg 0.055mg Green bean
Vitamin B3 0.734mg 1.77mg Maize
Vitamin B5 0.225mg 0.717mg Maize
Vitamin B6 0.141mg 0.093mg Green bean
Folate 33µg 42µg Maize
Vitamin B12 0µg 0µg
Vitamin K 43µg 0.3µg Green bean
Tryptophan 0.019mg 0.023mg Maize
Threonine 0.079mg 0.129mg Maize
Isoleucine 0.066mg 0.129mg Maize
Leucine 0.112mg 0.348mg Maize
Lysine 0.088mg 0.137mg Maize
Methionine 0.022mg 0.067mg Maize
Phenylalanine 0.067mg 0.15mg Maize
Valine 0.09mg 0.185mg Maize
Histidine 0.034mg 0.089mg Maize
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.325g Green bean
Monounsaturated Fat 0.01g 0.432g Maize
Polyunsaturated fat 0.113g 0.487g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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
27
Green bean
18
Maize
Mineral Summary Score
17
Green 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
11%
Green bean
20%
Maize
Carbohydrates
7%
Green bean
19%
Maize
Fats
1%
Green bean
6%
Maize

Comparison summary

Which food is cheaper?
Maize
Maize is cheaper (difference - $0.6)
Which food is lower in Sugar?
Green bean
Green bean is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.275g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.