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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
:
4
Maize
Contains more Iron +98.1%
Contains more Calcium +1750%
Contains more Copper +27.8%
Contains less Sodium -60%
Contains more Potassium +28%
Contains more Magnesium +48%
Contains more Zinc +91.7%
Contains more Phosphorus +134.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +98.1%
Contains more Calcium +1750%
Contains more Copper +27.8%
Contains less Sodium -60%
Contains more Potassium +28%
Contains more Magnesium +48%
Contains more Zinc +91.7%
Contains more Phosphorus +134.2%

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 C +79.4%
Contains more Vitamin A +269%
Contains more Vitamin E +485.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
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 +79.4%
Contains more Vitamin A +269%
Contains more Vitamin E +485.7%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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 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.

All nutrients comparison - raw data values

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