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Maize vs Green bean - In-Depth Nutrition Comparison

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How are Maize and Green bean different?

  • Maize is higher in Vitamin B5, Phosphorus, Vitamin B3, and Vitamin B1, however Green bean is richer in Vitamin K, Iron, and Vitamin C.
  • Daily need coverage for Vitamin K from Green bean is 36% higher.
  • Maize contains 3 times more Vitamin B5 than Green bean. While Maize contains 0.717mg of Vitamin B5, Green bean contains only 0.225mg.

Corn, sweet, yellow, raw and Beans, snap, green, raw are the varieties used in this article.

Infographic

Maize vs Green 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
Contains more Magnesium +48%
Contains more Phosphorus +134.2%
Contains more Potassium +28%
Contains more Zinc +91.7%
Contains more Calcium +1750%
Contains more Iron +98.1%
Contains less Sodium -60%
Contains more Copper +27.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Contains more Magnesium +48%
Contains more Phosphorus +134.2%
Contains more Potassium +28%
Contains more Zinc +91.7%
Contains more Calcium +1750%
Contains more Iron +98.1%
Contains less Sodium -60%
Contains more Copper +27.8%

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 B1 +89%
Contains more Vitamin B3 +141.1%
Contains more Vitamin B5 +218.7%
Contains more Folate +27.3%
Contains more Vitamin A +269%
Contains more Vitamin E +485.7%
Contains more Vitamin C +79.4%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B6 +51.6%
Contains more Vitamin K +14233.3%
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 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin B1 +89%
Contains more Vitamin B3 +141.1%
Contains more Vitamin B5 +218.7%
Contains more Folate +27.3%
Contains more Vitamin A +269%
Contains more Vitamin E +485.7%
Contains more Vitamin C +79.4%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B6 +51.6%
Contains more Vitamin K +14233.3%

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

All nutrients comparison - raw data values

Nutrient Maize Green bean Opinion
Net carbs 16.7g 4.27g Maize
Protein 3.27g 1.83g Maize
Fats 1.35g 0.22g Maize
Carbs 18.7g 6.97g Maize
Calories 86kcal 31kcal Maize
Starch 5.7g 0.88g Maize
Fructose 1.94g 1.39g Maize
Sugar 6.26g 3.26g Green bean
Fiber 2g 2.7g Green bean
Calcium 2mg 37mg Green bean
Iron 0.52mg 1.03mg Green bean
Magnesium 37mg 25mg Maize
Phosphorus 89mg 38mg Maize
Potassium 270mg 211mg Maize
Sodium 15mg 6mg Green bean
Zinc 0.46mg 0.24mg Maize
Copper 0.054mg 0.069mg Green bean
Vitamin A 187IU 690IU Green bean
Vitamin E 0.07mg 0.41mg Green bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 12.2mg Green bean
Vitamin B1 0.155mg 0.082mg Maize
Vitamin B2 0.055mg 0.104mg Green bean
Vitamin B3 1.77mg 0.734mg Maize
Vitamin B5 0.717mg 0.225mg Maize
Vitamin B6 0.093mg 0.141mg Green bean
Folate 42µg 33µg Maize
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 43µg Green bean
Tryptophan 0.023mg 0.019mg Maize
Threonine 0.129mg 0.079mg Maize
Isoleucine 0.129mg 0.066mg Maize
Leucine 0.348mg 0.112mg Maize
Lysine 0.137mg 0.088mg Maize
Methionine 0.067mg 0.022mg Maize
Phenylalanine 0.15mg 0.067mg Maize
Valine 0.185mg 0.09mg Maize
Histidine 0.089mg 0.034mg Maize
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.325g 0.05g Green bean
Monounsaturated Fat 0.432g 0.01g Maize
Polyunsaturated fat 0.487g 0.113g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Green 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
27
Green bean
Mineral Summary Score
18
Maize
17
Green 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
11%
Green bean
Carbohydrates
19%
Maize
7%
Green bean
Fats
6%
Maize
1%
Green bean

Comparison summary

Which food is cheaper?
Maize
Maize is cheaper (difference - $0.6)
Which food is lower in Sugar?
Green bean
Green bean is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.275g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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
  2. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.