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Bread vs Maize - In-Depth Nutrition Comparison

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Important differences between Bread and Maize

  • Maize has less Selenium, Manganese, Iron, Vitamin B3, Vitamin B2, Vitamin B1, Calcium, Copper, and Phosphorus.
  • Bread's daily need coverage for Selenium is 60% more.
  • Bread has 83 times more Calcium than Maize. Bread has 165mg of Calcium, while Maize has 2mg.
  • Maize is lower in Sodium.

The food varieties used in the comparison are Bread, wheat, toasted and Corn, sweet, yellow, raw.

Infographic

Bread 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
Bread
6
:
2
Maize
Contains more Iron +686.5%
Contains more Calcium +8150%
Contains more Magnesium +59.5%
Contains more Copper +266.7%
Contains more Zinc +219.6%
Contains more Phosphorus +111.2%
Contains more Potassium +21.1%
Contains less Sodium -97.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +686.5%
Contains more Calcium +8150%
Contains more Magnesium +59.5%
Contains more Copper +266.7%
Contains more Zinc +219.6%
Contains more Phosphorus +111.2%
Contains more Potassium +21.1%
Contains less Sodium -97.5%

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
Bread
7
:
3
Maize
Contains more Vitamin E +242.9%
Contains more Vitamin B1 +183.2%
Contains more Vitamin B2 +594.5%
Contains more Vitamin B3 +253.1%
Contains more Vitamin B6 +64.5%
Contains more Vitamin K +1800%
Contains more Folate +104.8%
Contains more Vitamin C +3300%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +57.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
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 E +242.9%
Contains more Vitamin B1 +183.2%
Contains more Vitamin B2 +594.5%
Contains more Vitamin B3 +253.1%
Contains more Vitamin B6 +64.5%
Contains more Vitamin K +1800%
Contains more Folate +104.8%
Contains more Vitamin C +3300%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +57.2%

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
38
Bread
18
Maize
Mineral Summary Score
66
Bread
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
78%
Bread
20%
Maize
Carbohydrates
56%
Bread
19%
Maize
Fats
20%
Bread
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.
Bread Maize
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread 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?
Maize
Maize is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 586mg)
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 0.664g)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 8)
Which food is cheaper?
Bread
Bread is cheaper (difference - $0.9)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Bread Maize Opinion
Calories 313 86 Bread
Protein 12.96 3.27 Bread
Fats 4.27 1.35 Bread
Vitamin C 0.2 6.8 Maize
Carbs 55.77 18.7 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 4.09 0.52 Bread
Calcium 165 2 Bread
Potassium 223 270 Maize
Magnesium 59 37 Bread
Sugar 6.42 6.26 Maize
Fiber 4.7 2 Bread
Copper 0.198 0.054 Bread
Zinc 1.47 0.46 Bread
Starch 5.7 Maize
Phosphorus 188 89 Bread
Sodium 601 15 Maize
Vitamin A 0 187 Maize
Vitamin E 0.24 0.07 Bread
Vitamin D 0 0
Vitamin B1 0.439 0.155 Bread
Vitamin B2 0.382 0.055 Bread
Vitamin B3 6.25 1.77 Bread
Vitamin B5 0.456 0.717 Maize
Vitamin B6 0.153 0.093 Bread
Vitamin B12 0 0
Vitamin K 5.7 0.3 Bread
Folate 86 42 Bread
Trans Fat 0 Bread
Saturated Fat 0.989 0.325 Maize
Monounsaturated Fat 1.019 0.432 Bread
Polyunsaturated fat 1.72 0.487 Bread
Tryptophan 0.092 0.023 Bread
Threonine 0.299 0.129 Bread
Isoleucine 0.258 0.129 Bread
Leucine 0.461 0.348 Bread
Lysine 0.215 0.137 Bread
Methionine 0.105 0.067 Bread
Phenylalanine 0.315 0.15 Bread
Valine 0.31 0.185 Bread
Histidine 0.15 0.089 Bread
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. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.