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Maize vs Baked beans - In-Depth Nutrition Comparison

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Important differences between Maize and Baked beans

  • Maize has more Vitamin B5, Vitamin B3, and Vitamin C, however Baked beans has more Iron, Fiber, Copper, Selenium, and Calcium.
  • Baked beans' daily need coverage for Iron is 18% more.
  • Maize has 6 times more Vitamin C than Baked beans. Maize has 6.8mg of Vitamin C, while Baked beans have 1.1mg.
  • Maize is lower in Saturated Fat.

The food varieties used in the comparison are Corn, sweet, yellow, raw and Beans, baked, home prepared.

Infographic

Maize vs Baked beans infographic
Infographic link

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
Maize
1
:
7
Baked beans
Baked beans
Contains less Sodium -96.4%
Contains more Calcium +2950%
Contains more Iron +282.7%
Contains more Magnesium +16.2%
Contains more Phosphorus +22.5%
Contains more Potassium +32.6%
Contains more Zinc +58.7%
Contains more Copper +194.4%
Maize
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Contains less Sodium -96.4%
Contains more Calcium +2950%
Contains more Iron +282.7%
Contains more Magnesium +16.2%
Contains more Phosphorus +22.5%
Contains more Potassium +32.6%
Contains more Zinc +58.7%
Contains more Copper +194.4%

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
Maize
9
:
1
Baked beans
Baked beans
Contains more Vitamin A +∞%
Contains more Vitamin C +518.2%
Contains more Vitamin B1 +14%
Contains more Vitamin B2 +12.2%
Contains more Vitamin B3 +333.8%
Contains more Vitamin B5 +362.6%
Contains more Folate +14.3%
Equal in Vitamin B6 - 0.09
Maize
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%
Baked beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +518.2%
Contains more Vitamin B1 +14%
Contains more Vitamin B2 +12.2%
Contains more Vitamin B3 +333.8%
Contains more Vitamin B5 +362.6%
Contains more Folate +14.3%
Equal in Vitamin B6 - 0.09

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 Baked beans
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Maize Baked beans Opinion
Net carbs 16.7g 16.13g Maize
Protein 3.27g 5.54g Baked beans
Fats 1.35g 5.15g Baked beans
Carbs 18.7g 21.63g Baked beans
Calories 86kcal 155kcal Baked beans
Starch 5.7g g Maize
Fructose 1.94g g Maize
Sugar 6.26g g Baked beans
Fiber 2g 5.5g Baked beans
Calcium 2mg 61mg Baked beans
Iron 0.52mg 1.99mg Baked beans
Magnesium 37mg 43mg Baked beans
Phosphorus 89mg 109mg Baked beans
Potassium 270mg 358mg Baked beans
Sodium 15mg 422mg Maize
Zinc 0.46mg 0.73mg Baked beans
Copper 0.054mg 0.159mg Baked beans
Vitamin A 187IU 0IU Maize
Vitamin E 0.07mg mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 1.1mg Maize
Vitamin B1 0.155mg 0.136mg Maize
Vitamin B2 0.055mg 0.049mg Maize
Vitamin B3 1.77mg 0.408mg Maize
Vitamin B5 0.717mg 0.155mg Maize
Vitamin B6 0.093mg 0.09mg Maize
Folate 42µg 48µg Baked beans
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Maize
Tryptophan 0.023mg 0.067mg Baked beans
Threonine 0.129mg 0.228mg Baked beans
Isoleucine 0.129mg 0.242mg Baked beans
Leucine 0.348mg 0.428mg Baked beans
Lysine 0.137mg 0.379mg Baked beans
Methionine 0.067mg 0.086mg Baked beans
Phenylalanine 0.15mg 0.287mg Baked beans
Valine 0.185mg 0.282mg Baked beans
Histidine 0.089mg 0.153mg Baked beans
Cholesterol 0mg 5mg Maize
Trans Fat 0g 0g
Saturated Fat 0.325g 1.948g Maize
Monounsaturated Fat 0.432g 2.133g Baked beans
Polyunsaturated fat 0.487g 0.74g Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Baked beans
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
10
Baked beans
Mineral Summary Score
18
Maize
41
Baked beans

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
33%
Baked beans
Carbohydrates
19%
Maize
22%
Baked beans
Fats
6%
Maize
24%
Baked beans

Comparison summary

Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 407mg)
Which food is lower in Cholesterol?
Maize
Maize is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 1.623g)
Which food is cheaper?
Maize
Maize is cheaper (difference - $0.6)
Which food is richer in vitamins?
Maize
Maize is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 6.26g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.