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Maize vs Bread - In-Depth Nutrition Comparison

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Important differences between Maize and Bread

  • Maize has less Selenium, Manganese, Iron, Vitamin B3, Vitamin B2, Vitamin B1, Calcium, Copper, and Phosphorus.
  • Bread's daily need coverage for Selenium is 60% more.
  • Maize is lower in Sodium.

The food varieties used in the comparison are Corn, sweet, yellow, raw and Bread, wheat, toasted.

Infographic

Maize vs Bread 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
2
:
6
Bread
Contains more Potassium +21.1%
Contains less Sodium -97.5%
Contains more Calcium +8150%
Contains more Iron +686.5%
Contains more Magnesium +59.5%
Contains more Phosphorus +111.2%
Contains more Zinc +219.6%
Contains more Copper +266.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Potassium +21.1%
Contains less Sodium -97.5%
Contains more Calcium +8150%
Contains more Iron +686.5%
Contains more Magnesium +59.5%
Contains more Phosphorus +111.2%
Contains more Zinc +219.6%
Contains more Copper +266.7%

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
Bread
Contains more Vitamin A +∞%
Contains more Vitamin C +3300%
Contains more Vitamin B5 +57.2%
Contains more Vitamin E +242.9%
Contains more Vitamin B1 +183.2%
Contains more Vitamin B2 +594.5%
Contains more Vitamin B3 +253.1%
Contains more Vitamin B6 +64.5%
Contains more Folate +104.8%
Contains more Vitamin K +1800%
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% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin C +3300%
Contains more Vitamin B5 +57.2%
Contains more Vitamin E +242.9%
Contains more Vitamin B1 +183.2%
Contains more Vitamin B2 +594.5%
Contains more Vitamin B3 +253.1%
Contains more Vitamin B6 +64.5%
Contains more Folate +104.8%
Contains more Vitamin K +1800%

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

All nutrients comparison - raw data values

Nutrient Maize Bread Opinion
Net carbs 16.7g 51.07g Bread
Protein 3.27g 12.96g Bread
Fats 1.35g 4.27g Bread
Carbs 18.7g 55.77g Bread
Calories 86kcal 313kcal Bread
Starch 5.7g g Maize
Fructose 1.94g g Maize
Sugar 6.26g 6.42g Maize
Fiber 2g 4.7g Bread
Calcium 2mg 165mg Bread
Iron 0.52mg 4.09mg Bread
Magnesium 37mg 59mg Bread
Phosphorus 89mg 188mg Bread
Potassium 270mg 223mg Maize
Sodium 15mg 601mg Maize
Zinc 0.46mg 1.47mg Bread
Copper 0.054mg 0.198mg Bread
Vitamin A 187IU 0IU Maize
Vitamin E 0.07mg 0.24mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 0.2mg Maize
Vitamin B1 0.155mg 0.439mg Bread
Vitamin B2 0.055mg 0.382mg Bread
Vitamin B3 1.77mg 6.25mg Bread
Vitamin B5 0.717mg 0.456mg Maize
Vitamin B6 0.093mg 0.153mg Bread
Folate 42µg 86µg Bread
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 5.7µg Bread
Tryptophan 0.023mg 0.092mg Bread
Threonine 0.129mg 0.299mg Bread
Isoleucine 0.129mg 0.258mg Bread
Leucine 0.348mg 0.461mg Bread
Lysine 0.137mg 0.215mg Bread
Methionine 0.067mg 0.105mg Bread
Phenylalanine 0.15mg 0.315mg Bread
Valine 0.185mg 0.31mg Bread
Histidine 0.089mg 0.15mg Bread
Cholesterol 0mg 0mg
Trans Fat 0g g Bread
Saturated Fat 0.325g 0.989g Maize
Monounsaturated Fat 0.432g 1.019g Bread
Polyunsaturated fat 0.487g 1.72g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Bread
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
38
Bread
Mineral Summary Score
18
Maize
66
Bread

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
78%
Bread
Carbohydrates
19%
Maize
56%
Bread
Fats
6%
Maize
20%
Bread

Comparison summary

Which food is lower in Sugar?
Maize
Maize is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 586mg)
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 0.664g)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 8)
Which food is cheaper?
Bread
Bread is cheaper (difference - $0.9)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread 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. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.