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

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 C +79.4%
Contains more Vitamin A +269%
Contains more Vitamin E +485.7%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B6 +51.6%
Contains more Vitamin K +14233.3%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
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 C +79.4%
Contains more Vitamin A +269%
Contains more Vitamin E +485.7%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B6 +51.6%
Contains more Vitamin K +14233.3%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Green bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

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

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.