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Cereal vs Maize - In-Depth Nutrition Comparison

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A recap on differences between Cereal and Maize

  • Cereal is higher than Maize in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A, Zinc, Vitamin C, and Manganese.
  • Cereal covers your daily Vitamin B1 needs 511% more than Maize.
  • Cereal contains 90 times more Vitamin A than Maize. While Cereal contains 814µg of Vitamin A, Maize contains only 9µg.
  • The amount of Sodium in Maize is lower.

Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Corn, sweet, yellow, raw.

Infographic

Cereal 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
Cereal
4
:
4
Maize
Contains more Iron +6450%
Contains more Calcium +400%
Contains more Copper +153.7%
Contains more Zinc +1552.2%
Contains more Potassium +157.1%
Contains more Magnesium +94.7%
Contains more Phosphorus +15.6%
Contains less Sodium -98.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +6450%
Contains more Calcium +400%
Contains more Copper +153.7%
Contains more Zinc +1552.2%
Contains more Potassium +157.1%
Contains more Magnesium +94.7%
Contains more Phosphorus +15.6%
Contains less Sodium -98.1%

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
Cereal
7
:
5
Maize
Contains more Vitamin C +466.2%
Contains more Vitamin A +1393%
Contains more Vitamin E +14.3%
Contains more Vitamin B1 +3956.8%
Contains more Vitamin B2 +6936.4%
Contains more Vitamin B3 +1573.4%
Contains more Vitamin B6 +6336.6%
Contains more Vitamin B5 +217.3%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 129% 168% 2% 0% 1572% 894% 556% 14% 1382% 0% 0% 0%
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 +466.2%
Contains more Vitamin A +1393%
Contains more Vitamin E +14.3%
Contains more Vitamin B1 +3956.8%
Contains more Vitamin B2 +6936.4%
Contains more Vitamin B3 +1573.4%
Contains more Vitamin B6 +6336.6%
Contains more Vitamin B5 +217.3%
Contains more Vitamin K +∞%

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

All nutrients comparison - raw data values

Nutrient Cereal Maize Opinion
Calories 378kcal 86kcal Cereal
Protein 6.06g 3.27g Cereal
Fats 1.08g 1.35g Maize
Vitamin C 38.5mg 6.8mg Cereal
Net carbs 85.45g 16.7g Cereal
Carbs 86.85g 18.7g Cereal
Cholesterol mg 0mg Cereal
Vitamin D IU 0IU Maize
Iron 34.06mg 0.52mg Cereal
Calcium 10mg 2mg Cereal
Potassium 105mg 270mg Maize
Magnesium 19mg 37mg Maize
Sugar 10.35g 6.26g Maize
Fiber 1.4g 2g Maize
Copper 0.137mg 0.054mg Cereal
Zinc 7.6mg 0.46mg Cereal
Starch g 5.7g Maize
Phosphorus 77mg 89mg Maize
Sodium 795mg 15mg Maize
Vitamin A 2792IU 187IU Cereal
Vitamin E 0.08mg 0.07mg Cereal
Vitamin D µg 0µg Maize
Vitamin B1 6.288mg 0.155mg Cereal
Vitamin B2 3.87mg 0.055mg Cereal
Vitamin B3 29.62mg 1.77mg Cereal
Vitamin B5 0.226mg 0.717mg Maize
Vitamin B6 5.986mg 0.093mg Cereal
Vitamin B12 µg 0µg Maize
Vitamin K 0µg 0.3µg Maize
Folate µg 42µg Maize
Trans Fat g 0g Cereal
Saturated Fat 0.26g 0.325g Cereal
Monounsaturated Fat 0.204g 0.432g Maize
Polyunsaturated fat 0.354g 0.487g Maize
Tryptophan 0.066mg 0.023mg Cereal
Threonine 0.241mg 0.129mg Cereal
Isoleucine 0.26mg 0.129mg Cereal
Leucine 0.767mg 0.348mg Cereal
Lysine 0.113mg 0.137mg Maize
Methionine 0.13mg 0.067mg Cereal
Phenylalanine 0.365mg 0.15mg Cereal
Valine 0.344mg 0.185mg Cereal
Histidine 0.162mg 0.089mg Cereal
Fructose 0.26g 1.94g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Maize
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
393
Cereal
18
Maize
Mineral Summary Score
212
Cereal
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
36%
Cereal
20%
Maize
Carbohydrates
87%
Cereal
19%
Maize
Fats
5%
Cereal
6%
Maize

Comparison summary

Which food is lower in Sugar?
Maize
Maize is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 780mg)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 17)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.065g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.2)
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. 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.