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Maize vs Navy bean - In-Depth Nutrition Comparison

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Summary of differences between Maize and Navy bean

  • Maize has less Copper, Folate, Vitamin B1, Iron, Magnesium, Vitamin C, Vitamin B2, Manganese, and Vitamin B6 than Navy bean.
  • Navy bean covers your daily need of Copper 34% more than Maize.

These are the specific foods used in this comparison Corn, sweet, yellow, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Maize vs Navy bean 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
Contains more Calcium +650%
Contains more Iron +271.2%
Contains more Magnesium +173%
Contains more Phosphorus +12.4%
Contains more Potassium +13.7%
Contains less Sodium -13.3%
Contains more Zinc +93.5%
Contains more Copper +559.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +650%
Contains more Iron +271.2%
Contains more Magnesium +173%
Contains more Phosphorus +12.4%
Contains more Potassium +13.7%
Contains less Sodium -13.3%
Contains more Zinc +93.5%
Contains more Copper +559.3%

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
4
:
Contains more Vitamin A +4575%
Contains more Vitamin B3 +45.1%
Contains more Vitamin C +176.5%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B5 +15.1%
Contains more Vitamin B6 +105.4%
Contains more Folate +214.3%
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 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +4575%
Contains more Vitamin B3 +45.1%
Contains more Vitamin C +176.5%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B5 +15.1%
Contains more Vitamin B6 +105.4%
Contains more Folate +214.3%

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 Navy bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Maize Navy bean Opinion
Net carbs 16.7g 13.05g Maize
Protein 3.27g 6.15g Navy bean
Fats 1.35g 0.7g Maize
Carbs 18.7g 13.05g Maize
Calories 86kcal 67kcal Maize
Starch 5.7g g Maize
Fructose 1.94g g Maize
Sugar 6.26g g Navy bean
Fiber 2g g Maize
Calcium 2mg 15mg Navy bean
Iron 0.52mg 1.93mg Navy bean
Magnesium 37mg 101mg Navy bean
Phosphorus 89mg 100mg Navy bean
Potassium 270mg 307mg Navy bean
Sodium 15mg 13mg Navy bean
Zinc 0.46mg 0.89mg Navy bean
Copper 0.054mg 0.356mg Navy bean
Vitamin A 187IU 4IU Maize
Vitamin E 0.07mg mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 18.8mg Navy bean
Vitamin B1 0.155mg 0.39mg Navy bean
Vitamin B2 0.055mg 0.215mg Navy bean
Vitamin B3 1.77mg 1.22mg Maize
Vitamin B5 0.717mg 0.825mg Navy bean
Vitamin B6 0.093mg 0.191mg Navy bean
Folate 42µg 132µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Maize
Tryptophan 0.023mg 0.064mg Navy bean
Threonine 0.129mg 0.258mg Navy bean
Isoleucine 0.129mg 0.273mg Navy bean
Leucine 0.348mg 0.442mg Navy bean
Lysine 0.137mg 0.35mg Navy bean
Methionine 0.067mg 0.064mg Maize
Phenylalanine 0.15mg 0.31mg Navy bean
Valine 0.185mg 0.316mg Navy bean
Histidine 0.089mg 0.172mg Navy bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.325g 0.085g Navy bean
Monounsaturated Fat 0.432g 0.052g 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 Navy 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
35
Navy bean
Mineral Summary Score
18
Maize
45
Navy 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
37%
Navy bean
Carbohydrates
19%
Maize
13%
Navy bean
Fats
6%
Maize
3%
Navy bean

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.24g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is cheaper?
Maize
Maize is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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
  2. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.