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Maize vs Bean - In-Depth Nutrition Comparison

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How are Maize and Bean different?

  • Bean has more Folate, Copper, Iron, Fiber, Selenium, Vitamin B1, Phosphorus, Manganese, Magnesium, and Potassium than Maize.
  • Daily need coverage for Folate from Bean is 121% higher.

Corn, sweet, yellow, raw and Beans, pinto, mature seeds, raw are the varieties used in this article.

Infographic

Maize vs Bean 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
Maize
0
:
8
Bean
Contains more Calcium +5550%
Contains more Iron +875%
Contains more Magnesium +375.7%
Contains more Phosphorus +361.8%
Contains more Potassium +415.9%
Contains less Sodium -20%
Contains more Zinc +395.7%
Contains more Copper +1553.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains more Calcium +5550%
Contains more Iron +875%
Contains more Magnesium +375.7%
Contains more Phosphorus +361.8%
Contains more Potassium +415.9%
Contains less Sodium -20%
Contains more Zinc +395.7%
Contains more Copper +1553.7%

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
Maize
3
:
7
Bean
Contains more Vitamin A +∞%
Contains more Vitamin B3 +50.8%
Contains more Vitamin E +200%
Contains more Vitamin B1 +360%
Contains more Vitamin B2 +285.5%
Contains more Vitamin B6 +409.7%
Contains more Folate +1150%
Contains more Vitamin K +1766.7%
Equal in Vitamin C - 6.3
Equal in Vitamin B5 - 0.785
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +50.8%
Contains more Vitamin E +200%
Contains more Vitamin B1 +360%
Contains more Vitamin B2 +285.5%
Contains more Vitamin B6 +409.7%
Contains more Folate +1150%
Contains more Vitamin K +1766.7%
Equal in Vitamin C - 6.3
Equal in Vitamin B5 - 0.785

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

All nutrients comparison - raw data values

Nutrient Maize Bean Opinion
Net carbs 16.7g 47.05g Bean
Protein 3.27g 21.42g Bean
Fats 1.35g 1.23g Maize
Carbs 18.7g 62.55g Bean
Calories 86kcal 347kcal Bean
Starch 5.7g 34.17g Bean
Fructose 1.94g 0g Maize
Sugar 6.26g 2.11g Bean
Fiber 2g 15.5g Bean
Calcium 2mg 113mg Bean
Iron 0.52mg 5.07mg Bean
Magnesium 37mg 176mg Bean
Phosphorus 89mg 411mg Bean
Potassium 270mg 1393mg Bean
Sodium 15mg 12mg Bean
Zinc 0.46mg 2.28mg Bean
Copper 0.054mg 0.893mg Bean
Vitamin A 187IU 0IU Maize
Vitamin E 0.07mg 0.21mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 6.3mg Maize
Vitamin B1 0.155mg 0.713mg Bean
Vitamin B2 0.055mg 0.212mg Bean
Vitamin B3 1.77mg 1.174mg Maize
Vitamin B5 0.717mg 0.785mg Bean
Vitamin B6 0.093mg 0.474mg Bean
Folate 42µg 525µg Bean
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 5.6µg Bean
Tryptophan 0.023mg 0.237mg Bean
Threonine 0.129mg 0.81mg Bean
Isoleucine 0.129mg 0.871mg Bean
Leucine 0.348mg 1.558mg Bean
Lysine 0.137mg 1.356mg Bean
Methionine 0.067mg 0.259mg Bean
Phenylalanine 0.15mg 1.095mg Bean
Valine 0.185mg 0.998mg Bean
Histidine 0.089mg 0.556mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.325g 0.235g Bean
Monounsaturated Fat 0.432g 0.229g Maize
Polyunsaturated fat 0.487g 0.407g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Bean
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
18
Maize
70
Bean
Mineral Summary Score
18
Maize
126
Bean

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
20%
Maize
129%
Bean
Carbohydrates
19%
Maize
63%
Bean
Fats
6%
Maize
6%
Bean

Comparison summary

Which food is cheaper?
Maize
Maize is cheaper (difference - $0.3)
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.09g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.